Hanging Knees to Elbows

Hanging Knees To Elbows


This exercise involves hanging from a pull-up bar and bringing your knees up to touch your elbows, engaging your core muscles. It is a challenging exercise that helps to strengthen the abs and improve overall core stability.

Muscle Group

Equipment Required

Hanging Knees to Elbows Instructions

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from your body.
  2. Engage your core and lift your knees up towards your chest.
  3. As you lift your knees, also lift your hips and curl your knees towards your elbows.
  4. Pause at the top of the movement, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of reps.

Hanging Knees to Elbows Form & Visual

Hanging Knees to Elbows

Hanging Knees to Elbows Benefits

  • Strengthens the core muscles
  • Improves grip strength
  • Increases flexibility in the hips and lower back
  • Improves overall body control and coordination
  • Can be modified for different fitness levels

Hanging Knees to Elbows Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Transverse Abdominis
  • Hip Flexors

Hanging Knees to Elbows Variations & Alternatives

  • Hanging Leg Raises
  • Hanging Straight Leg Raises
  • Hanging Oblique Raises
  • Toes to Bar
  • Windshield Wipers