Knees-to-elbows

Videos

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Instructions

Proper Position

  • Hang from a pull-up bar with an overhand grip (palms facing forward) or underhand grip (palms facing you), hands shoulder-width apart.
  • Keep your arms fully extended and your legs relaxed, ensuring your body remains stable and still.
  • Engage your core to prevent swinging.

Movement

  • Contract your abs and flex your hips to lift your knees toward your chest.
  • Continue the motion until your knees reach your elbows or as close as possible.
  • Control the descent by lowering your legs slowly back to the starting position without letting your body swing.
  • Repeat the movement for the desired number of repetitions.

Breathing

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

Tips

  • Focus on smooth and controlled movements to maximize abdominal engagement.
  • Avoid swinging by engaging your core stabilizing muscles.
  • If the exercise is too challenging, lift your knees only halfway.
  • Maintain a firm grip on the bar to prevent slipping.
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