Hanging Knees To Elbows

Muscles worked

Setup

1. Grip the pull-up bar with an overhand (pronated) grip, slightly wider than shoulder-width.
2. Hang with arms fully extended and shoulders 'packed' by pulling your shoulder blades down and back.
3. Start in a dead hang with your legs straight and core pre-engaged to prevent swinging.

How to do it

1. Exhale as you pull your knees toward your chest, then continue curling your pelvis upward until your knees touch your elbows or triceps.
2. Pause for a split second at the top, squeezing your abdominals hard to maintain the contraction.
3. Inhale as you slowly lower your legs back to the starting position with a controlled 2-3 second tempo.
4. Stop the movement just before your legs go behind your torso to prevent momentum for the next rep.

Form checklist

• Ensure your knees actually touch your elbows to guarantee full abdominal shortening.
• Avoid using momentum or swinging the legs to 'cheat' the weight up.
• Keep your arms straight throughout the movement; do not turn it into a pull-up.
• Focus on curling your hips toward your ribs rather than just lifting your thighs.

Pro tips

• Think about 'pulling' the bar down toward your knees to engage your lats, which creates a more stable base for your core to pull against.
• To maximize muscle fiber recruitment, focus on the 'tuck' at the very top of the movement where the pelvis tilts posteriorly.

Make it harder

• Transition to 'Toes to Bar' by keeping your legs completely straight throughout the entire range of motion.
• Add a 3-second isometric hold at the top of each rep when knees are in contact with elbows.

Frequently asked

What muscles does the hanging knees to elbows work?

The hanging knees to elbows primarily targets the abs and obliques, and also works the biceps, forearms, grip muscles, and lats as secondary muscles.

What equipment do you need for the hanging knees to elbows?

The hanging knees to elbows uses pull up bar.

Is the hanging knees to elbows good for beginners?

The hanging knees to elbows is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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