Hanging Knees To Elbows

1. Hang from a pull up bar with an overhand grip just outside shoulder width and arms straight.
2. Pull the shoulders down and brace the core so the body hangs still.
3. Drive the knees up toward the chest while tilting the pelvis under.
4. Continue curling until the knees touch or nearly touch the elbows, rounding the upper back slightly.
5. Pause at the top and squeeze the abs hard.
6. Lower the legs slowly with control until they hang straight below the hips.
7. Settle the swing, then begin the next rep from a dead hang.

Common Mistakes

• Kipping for height: Swinging to get the knees higher removes the ab work. Hang still and use the abs to curl the pelvis up.
• Stopping at hip height: Lifting the knees only to a 90 degree hip angle is a knee raise, not a knees to elbows. Keep curling until the knees reach the elbows.
• Dropping the legs: Letting the legs fall fast creates a swing and skips the eccentric. Lower for two to three seconds each rep.
• Passive hang: Hanging with the shoulders by the ears stresses the shoulder joints. Keep the lats engaged and the shoulder blades down.

Programming Tips

Program 3 to 4 sets of 6 to 12 reps at the end of a pull day or in a core block after the main lifts. It is a strength exercise for the abs and hip flexors and a progression toward toes to bar, so it needs fresh grip and a stable shoulder.

Set up from a dead hang with shoulders packed and let the body stop swinging before each rep. Bodyweight is the starting load; progress by holding the top position for two seconds, then by moving to straight leg raises or toes to bar once 12 clean reps are easy. The most common fault is kipping to reach the elbows; fix it by pausing in a still hang between reps and lowering the leg height until you can reach without a swing.

Common Questions

What do hanging knees to elbows work?

They work the rectus abdominis and hip flexors most, with the obliques, lats and forearms stabilizing. The high knee position adds more spinal flexion than a basic knee raise.

How many knees to elbows should I do?

Aim for 3 to 4 sets of 6 to 12 strict reps. If you can do more than 12, move toward toes to bar rather than adding reps.

Knees to elbows vs toes to bar, which is harder?

Toes to bar is harder because the straight legs lengthen the lever and demand more hamstring mobility. Knees to elbows is the standard stepping stone and trains the same curl of the pelvis.

Are hanging knees to elbows bad for your shoulders?

They are safe when the shoulders stay engaged and the body does not swing wildly. Keeping the lats active and avoiding kipping protects the shoulder joint.