Alternating Knee To Elbow
Rep Range
Time Based
Hints
Start by standing with your heels close together and toes slightly pointed out. This will be your foundation. Engage your core muscles for balance and stability as you prepare to hop. As you perform a gentle hop, draw one knee diagonally across your body while simultaneously bringing your opposite elbow toward the raised knee. Focus on using the core to guide this twisting motion. The arm that's not moving towards the knee should extend behind you, aiding in balance and adding to the dynamics of the movement. Aim for a fluid motion, quickly resetting to the starting position after each twist, and then alternate to the other side. The smoother the transition between sides, the more rhythm you'll establish, making the exercise flow seamlessly.
Common Mistakes
Avoid slouching or rounding the back; maintain an upright posture throughout the movement. Ensure that the twisting motion is initiated by the core and not just by moving the limbs. Overcompensating the hop can lead to loss of balance; the hop is gentle and mainly serves to add rhythm to the exercise.
Breathing
Exhale during the twist, as you bring your knee and opposite elbow together. Inhale as you return to the starting position and prepare for the next hop and twist. Proper breathing will support core engagement and maintain the exercise's momentum.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
Tertiary Focus Area
Chest