Cross knee
May 13th, 2023 1:23 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe cross knee exercise is a bodyweight exercise that targets the obliques and core muscles.
Stretch: Oblique stretch – stand with your feet hip-width apart and reach your right hand over your head to your left side. Hold for 10-15 seconds, then switch sides.
Warm-up:
- Jumping jacks – 30 seconds
- High knees – 30 seconds
- Bodyweight squats – 10 reps
Proper Form:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly and lift your feet off the ground.
- Cross your right ankle over your left knee.
- Place your hands behind your head, keeping your elbows out to the sides.
- Twist your torso to the right and bring your left elbow toward your right knee.
- Pause briefly, then twist back to the center.
- Repeat on the other side, crossing your left ankle over your right knee.
How to reduce the difficulty:
- Keep your feet on the ground instead of lifting them up.
- Do the exercise slowly and with control.
How to increase the difficulty:
- Hold a medicine ball or weight plate in your hands.
- Straighten your legs and lift them off the ground.
- Increase the speed of the exercise.
Number of reps: Beginner: 10 reps (5 per side) Intermediate: 15 reps (8 per side) Advanced: 20 reps (10 per side)
Estimated time for exercise: 5-10 minutes
Body Group:
Abs (Core)Muscle Group(s):
AbdominalsMuscles used:
Primary:
Rectus AbdominisSecondary:
External ObliqueTertiary:
Internal ObliqueDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.