Downward Dog Cross Knee to Elbow Touch
From downward dog you sweep one knee under the body to touch the opposite elbow, folding the trunk and firing the obliques before pressing back to the pike. The cross-body line makes it as much a rotation-control drill as an abdominal exercise. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 4-6 slow reps per side | 60-90 sec |
| Muscle | 3 sets × 9-12 reps per side | 60 sec |
| Endurance | 2-3 sets × 15-20 reps per side | 30-45 sec |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-to-intermediate — the pattern is simple, but full knee-to-elbow contact keeps it honest.
Proper form — 5 cues
- Start in a strong downward dog — hips high, heels reaching for the floor.
- Shift the shoulders forward over the wrists as the knee draws across the body.
- Round the upper back and look toward the knee at the moment of the touch.
- Make actual contact with the opposite elbow — a touch, not a wave in its direction.
- Send the leg back and lift the hips to rebuild the full pike before the next rep.
Breathing: Exhale as the knee crosses to the elbow, inhale as you press back to the pike.
The 3 mistakes Maddy corrects most
Common questions
How is this different from a cross mountain climber?
A mountain climber runs from a fixed plank at speed; this drill travels between two shapes — pike and crossed-knee plank — at a controlled tempo. The moving shoulder angle adds upper-body work, and the pike reset stretches the hamstrings and calves each rep. Think strength-and-control drill rather than conditioning drill.
Which muscles does the cross knee-to-elbow touch work?
The obliques lead because the knee travels across the midline, with the deeper trunk muscles and rectus abdominis assisting the fold. The shoulders and chest carry bodyweight through the shifting plank, and the hip flexors drive the knee. Expect the sides of the waist to report in first the day after.
How many reps per side should I do?
Quality collapses quietly on this one, so start with six to eight controlled reps per side and stop the set when the knee stops reaching the elbow or the hips start dipping. Add reps over weeks as contact stays consistent — a shorter set of genuine touches beats a long set of near misses.
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