Movement overview

The Hanging Knees to Elbows Waist exercise is a core-strengthening movement that targets the abdominal muscles, particularly the obliques and rectus abdominis. It also engages the hip flexors and stabilizes the shoulders and upper back as you hang from a pull-up bar.

Step-by-step cues

1. Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and keep your body stable, avoiding swinging.
3. Lift your knees towards your elbows by flexing at the hips and contracting your abdominal muscles.
4. Aim to bring your knees as close to your elbows as possible while maintaining control.
5. Slowly lower your legs back to the starting position, maintaining tension in your core.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure a firm grip on the bar to maintain stability throughout the movement.
• Focus on controlled movements to maximize engagement of the core muscles.
• Avoid using momentum; instead, rely on muscle contraction to lift your knees.
• Keep your shoulders down and away from your ears to prevent tension in the neck.
• Exhale as you lift your knees and inhale as you lower them back down.
• If you're a beginner, start with smaller knee lifts and gradually increase range of motion as strength improves.