Knees to elbows

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 10

Description: Begin in an athletic stance with your knees slightly bent, feet shoulder-width apart, and arms bent at your sides. Flex your hip and lift your right knee up towards your belly button. As you lower your right leg, simultaneously lift your left knee towards your belly button. Continue to alternate lifting your knees high, mimicking a jogging motion in place. Keep your core engaged and maintain a steady breathing pattern throughout the exercise. Stay light on your feet, ensuring a quick transition between legs. Perform the exercise for a set duration or number of repetitions, maintaining good form and intensity.

Exercise ID: 00178

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Before starting each rep, make sure to engage your core muscles. This will help stabilize your body and ensure that your abs do most of the work rather than your hip flexors.
Grip Strength: Improve your grip strength. A strong grip will help you hold onto the bar longer, allowing you to focus on engaging the right muscles.
Controlled Movements: Perform the exercise with slow and controlled movements. Avoid using momentum to swing your legs; this ensures that your abs are fully engaged throughout the motion.
Breathing: Exhale as you lift your knees towards your elbows, and inhale as you lower them back down. Proper breathing can help you maintain a steady rhythm and enhances core engagement.
Shoulder Stability: Keep your shoulders engaged and avoid shrugging them up towards your ears. This will protect your shoulder joints and engage the correct upper body muscles.
Leg Position: Keep your knees together as you lift them. This not only engages the lower abs more effectively but also ensures a more compact and efficient movement.
Pelvic Tilt: Slightly tilt your pelvis upwards as you bring your knees towards your elbows. This added motion will help target the lower abdominal muscles more effectively.
Warm-Up: Ensure your muscles are warmed up before starting this exercise, particularly your core, shoulders, and arms. This helps prevent injury and improves performance.
Flexibility: Incorporate stretching exercises for your hip flexors and lower back regularly to increase your range of motion, making it easier to bring your knees all the way to your elbows.
Rest: Take adequate rest between sets to avoid fatigue, which can compromise form and reduce the effectiveness of the exercise.

Exercise overview

Exercise tips and tricks

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