Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles
- Seat yourself comfortably at the edge of a solid chair, with your back straight and unsupported. Keep your feet planted about hip-width apart
- With your hands placed gently behind your head find a stable comfort point with your glutes. This is the starting position
- When ready, exhale and using your core for control, raise one knee towards your chest
- At the same time, bring the opposite elbow across your body until it meets, or comes close to the raised knee.
- After each crunch, return to the start position inhaling as you do so, bringing your foot back down to the ground
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Related exercises to discover
Seated knee to elbows / chair cross body crunches / bicycles is a at-home exercise that targets abs and lower back and also works glutes & hip flexors. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Resistance band glute bridges, lying single / one leg lifts / raises and double crunches. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
