Hand Opposite Knee Crunch

Hand Opposite Knee Crunch

The Hand Opposite Knee Crunch is a dynamic core exercise that targets the abdominal muscles, particularly the rectus abdominis (six-pack muscles) and the obliques. This exercise helps improve core strength, stability, and coordination. It can be performed both at home and in the gym, making it a convenient choice for anyone looking to strengthen their core without any special equipment. To perform the Hand Opposite Knee Crunch, you start by lying flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head, ensuring your elbows are flared out to the sides. As you exhale, engage your core muscles and lift your head, neck, and shoulders off the ground. Simultaneously, bring your right elbow across your body towards your left knee, while extending your right leg straight out. As with any exercise, it's important to maintain proper form and technique. Keep your chin off your chest, and avoid pulling on your neck with your hands. Focus on using your abdominals to initiate the movement, rather than relying on momentum or your neck muscles. Remember to breathe throughout the exercise, exhaling as you crunch and inhaling as you return to the starting position. To make the Hand Opposite Knee Crunch more challenging, you can increase the speed of the movement or hold a weight plate against your chest. Alternatively, you can modify the exercise to make it easier by keeping your feet on the ground and focusing on the upper body movement only. Incorporating the Hand Opposite Knee Crunch into your workout routine can help you achieve a stronger, more stable core, which is beneficial in not only enhancing athletic performance but also aiding in everyday activities and reducing the risk of injury. However, it's essential to pair this exercise with a well-rounded fitness program for optimal results.


  • Start by lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head, with your elbows pointing out to the sides.
  • Engage your abdominal muscles by drawing your belly button in towards your spine.
  • Exhale and lift your head, neck, and shoulders off the floor, bringing your right elbow across your body towards your left knee.
  • At the same time, extend your right leg straight out in front of you, hovering it slightly off the floor.
  • Inhale and slowly lower your upper body back to the starting position while simultaneously bending your right knee and bringing your right elbow back to the starting position.
  • Repeat the movement, this time bringing your left elbow across your body towards your right knee while extending your left leg.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to keep your movements slow and controlled, focusing on engaging your core throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the entire movement.
  • Exhale as you crunch up, and inhale as you lower your body back to the starting position.
  • Focus on a slow and controlled movement, avoiding any jerking or swinging motions.
  • Keep your neck relaxed and in alignment with your spine, avoiding any strain or tension.
  • If you experience any lower back pain, modify the exercise by performing a regular crunch with both hands behind your head.
  • To increase the intensity, hold a dumbbell or medicine ball in your hands while performing the exercise.
  • Don't forget to warm up before starting the exercise to prepare your muscles and joints for the movement.
  • It's important to maintain proper form throughout the exercise, rather than sacrificing form for quantity or speed.
  • Incorporate the hand opposite knee crunch into a well-rounded fitness routine that includes a variety of exercises for all muscle groups.
  • Listen to your body and modify or take a break if necessary to prevent injuries.


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