Knee to Elbow Touch
The standing knee-to-elbow touch crunches the torso diagonally, bringing the opposite elbow down to meet the rising knee and loading the obliques without any floor work. It suits circuits where getting up and down wastes time, and trainees whose wrists or backs dislike lying positions. 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 × 5–6 per side (slow, deep) | 90 s |
| Muscle | 3–4 × 9–12 per side | 60–90 s |
| Endurance | 3 × 18–27 alternating | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner — balance on one leg is usually the first challenge, not the crunch itself.
Proper form — 5 cues
- Stand tall with hands lightly behind the ears, elbows wide.
- Lift one knee up and across as the opposite elbow travels down to meet it.
- Crunch through the side of the waist — the elbow-knee touch is the result, not the goal.
- Return to full height between reps; tall reset, then the next diagonal.
- Keep the movement smooth and deliberate rather than fast and flappy.
Breathing: Exhale as elbow and knee meet, inhale on the tall reset.
The 3 mistakes Maddy corrects most
Common questions
Do standing knee-to-elbow touches work the abs as well as floor crunches?
They bias the obliques with lighter overall loading than a floor crunch, since gravity assists less in the standing plane. What they trade in intensity they return in accessibility — no mat, no neck pressure, easy to slot into circuits. For direct ab strength, pair them with loaded floor work.
Can I do these with lower-back issues?
Many people with grumpy backs tolerate standing trunk work better than lying flexion, because the spine moves through a modest, self-controlled range. Keep the tempo slow, avoid forcing the elbow down, and stop if symptoms appear. Tolerance, not a rule, is the guide — and persistent pain deserves assessment.
Should I do these fast or slow?
Two distinct speeds serve two goals. Slow and deliberate — about two seconds per rep — maximises oblique engagement for strength-focused sets. A brisker alternating rhythm turns the same movement into low-impact cardio for interval work. Pick the intent before the set, not during it.
Related exercises
Harder: Knee to Elbow Touch to Star Crunches
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