Strict knees-to-elbows

Proper Position

• Hang from a pull-up bar with an overhand grip (palms facing forward) and your hands shoulder-width apart.
• Let your body hang straight with your legs extended, engaging your core to stabilize your body.

Movement

• Simultaneously bring your knees toward your elbows by strongly contracting your abs and slightly bending your hips.
• Hold the position for one second when your knees are close to your elbows.
• Slowly lower your legs back to the starting position without swinging your body.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower your legs.
• Exhale as you bring your knees toward your elbows.

Tips

• Keep your upper body stable and avoid excessive swinging.
• Focus on engaging your core to control the movement.
• If the exercise is too challenging, start by bringing your knees toward your chest instead of your elbows.
• Avoid bending your arms; they should remain straight to target your core.