Exercise
Criss Cross Elbow To Knee
The Criss Cross Elbow to Knee trains your abs through controlled rotation, improving core strength, balance and coordination.
Criss Cross Elbow To Knee
The Criss Cross Elbow to Knee is a rotational core exercise where you bring one elbow toward the opposite knee while keeping steady control through your torso. The movement challenges your abs to stabilize and rotate at the same time, making it effective for building balanced core strength.
You should feel the exercise mainly through the front and sides of your core, especially as you twist and lift. Focus on keeping your lower back lightly pressed into the floor, moving with a smooth tempo, and rotating from your torso rather than pulling with your arms or rushing the motion.
This exercise fits well into core circuits, warm-ups, or conditioning workouts that require coordination and control. It can be made easier by keeping your feet closer to the floor, or more challenging by fully extending the opposite leg while maintaining slow, controlled movement.
How to Perform the Criss Cross Elbow To Knee
- Lie on your back with your hands behind your head, elbows wide, and knees bent at 90 degrees with your feet elevated off the floor.
- Engage your core by drawing your navel toward your spine and slightly pressing your lower back into the floor.
- Exhale as you simultaneously lift your right shoulder blade off the floor while rotating your torso to bring your right elbow toward your left knee.
- As you rotate, extend your right leg straight out at about a 45-degree angle while keeping it off the floor for balance and increased challenge.
- Inhale as you return to the starting position, bringing both knees back to the 90-degree position and your shoulders back to the floor.
- Exhale and rotate to the opposite side, bringing your left elbow to your right knee while extending your left leg.
- Maintain a consistent pace throughout the movement, focusing on controlled rotation rather than speed.
- Keep your elbows wide and neck relaxed throughout the exercise, avoiding pulling on your head or straining your neck.
Important information
- Make sure your movements originate from your core, not from pulling your neck or jerking your legs.
- Keep your lower back pressed into the floor throughout the entire exercise to protect your spine.
- If you experience any neck strain, try placing your tongue on the roof of your mouth to help stabilize neck muscles.
- For beginners, you can keep both feet on the floor until you build enough core strength to perform the exercise with feet elevated.
FAQ - Criss Cross Elbow To Knee
The Criss Cross Elbow to Knee primarily targets the rectus abdominis and obliques. The rotational component also activates the deep transverse abdominis more effectively than standard crunches, creating comprehensive core development.
Beginners can start with a partial squat depth and press lighter weights or no weights at all. You can also separate the movements initially, mastering the squat first, then the overhead press, before combining them into one fluid motion.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Include this exercise 2-3 times weekly with at least 24 hours of recovery between sessions. For optimal results, perform 2-3 sets of 12-20 repetitions as part of a comprehensive core routine that includes other movement patterns for balanced development.
When performed correctly, this exercise can strengthen the core muscles that support your spine, potentially alleviating some types of back pain. However, if you have existing back issues, consult with a healthcare professional before attempting this movement, and always prioritize proper form over repetition count.
Criss Cross Elbow To Knee
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