Knees-to-elbows

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.