Hanging Knees to Elbows
Description
The hanging knees to elbows is an advanced core exercise where you hang from a pull-up bar and pull your knees all the way up to touch your elbows. It is a CrossFit benchmark and one of the most demanding bodyweight ab exercises in any program. The full range of motion forces the lower abs and lats to work together aggressively.
Equipment Required
Hanging Knees to Elbows Instructions
- Hang from a sturdy pull-up bar with an overhand grip, hands shoulder-width apart.
- Pull your shoulders down and back. Engage your lats by pulling down on the bar.
- Brace your core. Keep your body in a slight hollow position.
- Initiate the movement by pulling your knees up toward your chest. As they rise, simultaneously pull yourself up slightly so your shoulders move back.
- Continue pulling your knees up until they touch your elbows (or as close as you can get).
- At the peak, your knees should be at your elbows and your hips should be fully flexed.
- Lower your legs slowly under control back to the hanging start position.
- If you cannot reach knees to elbows, work on hanging knee raises and hanging leg raises first to build strength.
Hanging Knees to Elbows Form & Visual
Hanging Knees to Elbows Benefits
- Builds elite-level core strength
- Trains the lower abs through full range of motion
- Heavily engages the lats through the lat pulldown component
- Improves grip and shoulder stability
- Standard CrossFit benchmark exercise
- Excellent test of relative core strength
Hanging Knees to Elbows Muscles Worked
- Rectus abdominis
- Hip flexors (iliopsoas)
- Latissimus dorsi
- Obliques
- Forearms and grip
- Posterior deltoid (stabilizer)
Hanging Knees to Elbows Variations & Alternatives
- Hanging Leg Hip Raise
- Hanging Toes to Bar
- Hanging Straight-Leg Hip Raise
- Hanging Pike
- Hanging Hollow Hold
- Hanging Knee Raise (regression)
- Strict Knees to Elbows (no kip)
- Kipping Knees to Elbows (CrossFit)
