Hanging Knees To Elbows

Hang from bar. Tuck knees up high and try to touch your elbows. Needs strong core compression.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

pull up bar

Bilateral

Hanging

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a pull-up bar that is high enough for you to hang from without your feet touching the ground.
- Stand under the bar and reach up to grab it with both hands, using an overhand grip slightly wider than shoulder-width.
Step 2Hang from the Bar
- Jump or step up to grab the bar and allow your body to hang freely.
- Keep your arms fully extended, and engage your shoulders by slightly pulling them down away from your ears.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Keep your legs straight or slightly bent, and avoid swinging.
Step 4Lift Your Knees
- Bend your knees and lift them towards your chest while keeping your core tight.
- Aim to bring your knees as high as possible, ideally towards your elbows.
Step 5Control the Movement
- Lower your legs back to the starting position in a controlled manner.
- Avoid dropping your legs quickly to maintain tension in your core.
Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
- Take a brief pause between sets if needed.
Step 7Finish the Exercise
- After completing your reps, carefully lower yourself down to the ground or step off the bar.
- Ensure you have a stable footing before releasing your grip on the bar.