Knee to Elbow

The knee to the same-side elbow works the side body and hip. The knee across to the opposite elbow adds rotation through the trunk. Both are only effective if the supporting arm stays steady and the hips stay level. Otherwise the movement becomes a sideways lurch.

To strengthen the obliques and shoulders by drawing the knee toward the elbow from Plank while keeping the trunk stable.

1. 1Begin in Plank with the shoulders over the wrists.
2. 2Lift the right foot and draw the right knee toward the right elbow, rounding the side body.
3. 3Return the foot to the floor and repeat on the left.
4. 4For the cross-body version, draw the right knee across toward the left elbow and rotate the ribs.
5. 5Move slowly and keep the hips level.
6. 6Complete 5 to 8 repetitions per side, then rest.

Instead of searching for the “correct” position, notice:

• •Support arm stays straight, with the shoulder over the wrist.
• •Hips remain level and do not twist excessively.
• •Neck neutral and the gaze slightly forward.
• •Knee draws toward the elbow without the shoulder collapsing.

Exhale as the knee draws in and inhale as it returns. A steady breath prevents the shoulders from hunching.

Shoulders tell the story here. If the support shoulder is sinking toward the floor or shifting sideways, the trunk is not stable. The hips should stay roughly level, with the rotation coming from the ribs.

Reflect after practising:

• •Choose the same-side version if the cross-body version feels unstable.
• •Keep the movement small and controlled.
• •Rest the wrists in Child's Pose between sets.

Rather than mistakes, you may notice:

• •Practise Knee to Nose and Plank first.
• •Use a wider foot position for stability.
• •Build repetitions gradually.

• •Wider stance.
• •Hands on blocks.
• •Supporting knee on the floor.

• ✓Return to Plank and lower the knees.
• ✓Rest in Child's Pose.