# Knees-to-Elbows

URL: https://heatsy.app/ex/knees-to-elbows

Also known as: K2E, KTE, Hanging Knees to Elbows, Knee to Elbow

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](https://heatsy.app/ex/hanging-leg-raise)
- [Toes-to-Bar](https://heatsy.app/ex/toes-to-bar)