Knees to Elbows
- Pro
- Intermediate
- Functional
- Calisthenics
Knees to elbows hangs from a pull-up bar with straight arms, using a small, controlled kip to drive both knees up to touch the elbows before extending back down. The swinging drive trains the abs through repeated hip flexion. Intermediate lifters use it for reps as a main movement or finisher, in strength work, circuits or timed formats.
- Muscles
- Abs
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar with straight arms.
- Swing into a small, controlled kip.
- Drive your knees up to touch your elbows.
- Extend back to the hang and repeat in rhythm.
Form cues
- Keep your grip active and your shoulders engaged.
- Blow your breath out at the top of each rep.
- Curl your pelvis under as your knees rise.
Common mistakes
- Kip turns into a large, wild swing. Keep the swing small and stay controlled.
- Knees stop short and never reach the elbows. Drive your hips up until knees touch elbows.
- Shoulders go fully slack in the hang. Keep your shoulders active, not dead hanging.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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