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Pull-Up Bar Knees to Elbows
A dynamic bodyweight core exercise performed while hanging from a bar, targeting the rectus abdominis and hip flexors to build dynamic strength and grip endurance.
About Exercise
Equipment
Pull-up Bar, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Forearms, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Forearms
5/10Flexors
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
45-90 seconds • Shorter rest for conditioning sets, longer for core strength focus.
How to Perform
Hang from a pull-up bar using an overhand grip slightly wider than shoulder-width. Keep your arms extended, engage your lats, and maintain a neutral body position.
- Initiate the movement by engaging your core and flexing your hips and spine simultaneously.
- Lift your knees upward toward your chest, aiming to touch the outside of your elbows with your shins or knees.
- Pause briefly at the top, ensuring full spinal flexion and core contraction.
- Slowly and deliberately lower your legs back to the starting position, controlling the momentum.
- Keep your body stable throughout the movement, resisting any tendency to swing or kip.
Coaching Tips
Form Cues
- Squeeze knees high
- Keep shoulders packed
- Control the descent
- Avoid unnecessary swing
- Full spinal flexion
Breathing
Exhale forcefully as you crunch your knees up towards the elbows; inhale deeply as you slowly lower back to the active hang.
Tempo
1-1-1
Range of Motion
The movement begins from a full dead hang and continues until the knees or shins make physical contact with the elbows, followed by a controlled descent to full extension.
Safety
Safety Notes
- Ensure the pull-up bar is securely mounted and rated for your body weight.
- Maintain shoulder stability throughout the hang to protect the rotator cuff.
- Avoid aggressive kipping if you have lower back or shoulder instability.
Spotting
Not recommended. Focus on controlling momentum; a spotter cannot assist this exercise effectively.
Common Mistakes
- Using excessive momentum or kipping
- Failing to achieve full contact with the elbows
- Letting the body sway wildly during descent
- Shoulder shrugging and losing stability
When to Avoid
- Acute shoulder instability or pain
- Severe wrist or grip weakness
- Recent abdominal surgery
Flexibility Needed
- Sufficient passive grip strength to hold body weight
Build Up First
- Competency in hanging straight leg raises
- Ability to maintain an active hang
Also known as
Hanging Knees to Elbows, K2E, Hanging Leg Raise to Elbows
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