Downward Knee to Elbow Touch
The base drill of the knee-to-elbow family: from an inverted-V position you draw one knee in to tap the elbow, pause, and press back out. It is slower and stricter than the flowing variations, which makes it the right starting point for new trainees. 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 reps per side with 2-sec pauses | 60-90 sec |
| Muscle | 3 sets × 9-12 reps per side | 45-60 sec |
| Endurance | 2-3 sets × 15-20 reps per side | 30-45 sec |
Level — Beginner
Beginner — strictness over speed; the pause is the point.
Proper form — 5 cues
- Build the inverted V first — arms straight, sit bones pointing at the ceiling.
- Draw the knee in on a two-count; no swinging it forward.
- Pause one full second at the tap before returning the leg.
- Keep both palms heavy on the floor so the shoulders never wobble.
- If balance is shaky, finish all reps on one side before switching.
Breathing: Exhale into the tap and hold the pause, inhale as the leg presses back out.
The 3 mistakes Maddy corrects most
Common questions
Which knee-to-elbow version should I start with?
This one. The strict tempo and same-side path build the balance and shoulder patience the moving variations assume you already have. Progress in order: this paused version, then the flowing same-side touch from downward dog, then the cross-body version. Each step adds either speed or rotation — never both at once.
Where should I feel this exercise working?
Mainly through the front and sides of the midsection as the trunk folds and holds the pause, with the shoulders and arms working steadily underneath. If you feel it mostly in the lower back, the hips are sagging on the tap — shorten the range and re-set the pike higher between reps.
Can I do this every day?
It is low-load enough that daily use will not harm a healthy trainee, and many people slot it into morning routines or warm-ups. That said, muscles adapt to what progresses, not what repeats — so if abs are a priority, keep two or three harder trunk sessions per week and let this drill play the supporting role.
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