Knees-to-Elbows

Body region

• Core
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• External Oblique
• Rectus Femoris

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with arms straight and shoulders pulled down.
2. Bend your knees and pull them up toward your elbows by curling the pelvis.
3. Touch or approach the elbows with the knees at the top.
4. Lower the legs under control and re-set before the next rep.

Cues

• Control the swing; start from a hollow hang.
• Think of curling the hips up, not just lifting the knees.

Common mistakes

• Using a big kip before building basic hanging strength.
• Letting the shoulders shrug to the ears.
• Dropping out of the top without control.

Alternatives

• Hanging Leg Raise
• Toes-to-Bar