Side Boat Knee to Elbow Touch
From a side boat position, this drill draws the top knee and top elbow together in a lateral crunch, then re-lengthens the whole line. It layers a dynamic oblique contraction on top of an already demanding hold, making it one of the toughest side-core moves in a bodyweight-only library. 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 × 4–6 touches per side, slow | 90 s–2 min |
| Muscle | 3 × 8–12 touches per side | 60–90 s |
| Endurance | 3 × 14–18 touches per side | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Advanced
Advanced — the moving limbs shrink your base of support while the load stays on one forearm and foot.
Proper form — 5 cues
- Set the side boat: forearm down, hips lifted, body in one straight diagonal
- Extend the top arm overhead and the top leg long
- Sweep the top knee and elbow toward each other above your waist
- Touch, squeeze the obliques for a beat, then reach both limbs long again
- Keep the hips lifted at full height for every single rep
Breathing: Exhale as knee and elbow meet, inhale as the body reaches long.
The 3 mistakes Maddy corrects most
Common questions
What comes first — this exercise or the side boat leg raise?
The leg raise version is the natural stepping stone. It keeps the torso still and moves only the leg, while the knee-to-elbow touch moves both ends of the body toward each other and demands far more balance. Progress from side plank, to leg raise, to knee-to-elbow as each stage becomes controlled.
Does this exercise reduce love handles?
It strengthens and builds the oblique muscles underneath, but no exercise removes fat from one chosen spot — fat loss is a whole-body outcome driven by your overall calorie balance. Train this for a stronger, more athletic waist, and manage nutrition for the leanness that makes it visible.
How many reps of side boat knee-to-elbow should I do?
Quality collapses quickly on this drill, so program modest numbers: three sets of eight to twelve controlled touches per side suits most strong trainees. The set ends when the hips start dipping or the touch turns into a swing — stopping there is what keeps the exercise productive.
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