Criss cross elbow to knee

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Iliopsoas

Secondary muscles

Quadriceps Femoris, Deltoids

How to do it

1. Begin by standing with your feet wider than shoulder-width apart and your hands placed behind your head, elbows pointing out to the sides.
2. Engage your quadriceps and perform a light jump, crossing your legs in mid-air, and land with your feet crossed and immediately lightly jump back to the starting position.
3. Lift your right knee towards your left elbow while twisting your torso to bring your left elbow towards your right knee.
4. Return to the starting position, perform another light jump crossing your legs, and repeat the movement on the opposite side by lifting your left knee towards your right elbow. Continue alternating sides for the desired number of repetitions.

Form tips

• Focus on using your abdominal muscles to twist your torso and lift your knee, maintaining a controlled motion throughout.
• Perform the movement with control, especially during the jumps and twists, to maximize muscle activation and prevent injury.
• Breathe steadily throughout the exercise, exhaling as you twist and lift your knee and inhaling as you return to the starting position.