Cross Elbow
Also called standing cross-body crunch, standing knee to elbow
Quick answer
Cross elbows are a standing core exercise: with your hands behind your head, you lift one knee while twisting to bring the opposite elbow toward it, then alternate sides. They work the abs and obliques, with the hip flexors lifting the knee.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Cross Elbow
- 1
Begin by standing up straight, placing the palms of your hands behind your head and your elbows facing out sideways. Stand with your feet on the ground shoulder width apart. This is your starting position.
- 2
Lift your right knee up, while simultaneously bringing your left elbow down towards your right knee by twisting your torso. Trying to get it as close to the knee as possible without bending your arms.
- 3
Return to the starting position and repeat on the other side.
Form cues
- Rest your fingertips lightly behind your head; never pull on your neck.
- Twist from your ribs so the elbow moves because your torso turns.
- Lift the knee to about hip height if your balance allows.
- Stand tall on the support leg instead of hunching down to the knee.
- Pause briefly as elbow and knee meet, then return with control.
Breathing: Breathe out as your elbow and knee come together, and breathe in as you return to standing tall.
Common Cross Elbow mistakes
Pulling the head forward with the hands
Keep your hands light and your elbows wide so your neck stays relaxed and in line with your spine.
Dropping the elbow without turning the torso
Keep the angle at your elbows the same and let your whole ribcage rotate toward the knee.
Folding the chest down to the knee
Bring the knee up to meet the elbow rather than collapsing your upper body toward your hips.
Rushing with momentum
Slow down to roughly one second in and one second out so your core controls each rep.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 10–15 | 60–90 s |
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Cross Elbow variations and alternatives
Variations
- Squat With Cross Elbow
Adds a squat between twists for more leg work.
- Fast-paced cross elbow
Speed up into a light, rhythmic bounce to turn it into a conditioning move.
Alternatives
- Standing Oblique Crunches
Another standing move that targets the obliques.
- Cross-Body Crunch
A floor-based version of the elbow-to-opposite-knee idea.
- High Knees
A faster standing knee drive when you want more conditioning.
Cross Elbow FAQ
What muscles do cross elbows work?
The obliques rotate your trunk to bring the elbow across, and the rectus abdominis helps draw your ribs toward your hips. The hip flexors, including the rectus femoris of the quadriceps, lift the knee, while the glutes and calves of the standing leg keep you balanced.
Are standing ab exercises like cross elbows effective?
They're effective for light core work and for raising your heart rate, and they suit people who find floor exercises uncomfortable. The resistance is low, though, so for stronger abs also include harder exercises such as hanging leg raises, planks or weighted crunches.
Do cross elbows burn belly fat?
No exercise burns fat from one specific area. Cross elbows train the abs and obliques and use some energy, but losing belly fat depends on your overall energy balance over time. Treat them as core and conditioning work within a wider training plan.
How many cross elbows should I do?
Beginners can start with 1–3 sets of 10–15 per side, resting about a minute between sets. To use them for conditioning, work continuously at a steady pace for 20–40 s, rest 20–60 s, and repeat for 3–5 rounds.
Sources
Related calculators
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