Movement overview

Hanging Knees to Elbows is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It also engages the hip flexors and stabilizes the shoulders and grip strength. This exercise is performed by hanging from a pull-up bar and bringing the knees up towards the elbows in a controlled manner.

Step-by-step cues

1. Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Hang freely with your arms fully extended and feet off the ground.
3. Engage your core by pulling your belly button towards your spine.
4. Inhale deeply, then exhale as you lift your knees towards your elbows.
5. Keep the movement controlled, avoiding swinging or using momentum.
6. Pause briefly when your knees are close to your elbows.
7. Slowly lower your legs back to the starting position while maintaining control.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your grip is secure to prevent slipping during the exercise.
• Focus on engaging your core throughout the movement to maximize effectiveness.
• Avoid using momentum; perform each repetition in a slow and controlled manner.
• If you're unable to bring your knees all the way to your elbows, aim for a range of motion that challenges you without compromising form.
• Maintain steady breathing; exhale as you lift your knees and inhale as you lower them.
• Consider using wrist straps if grip strength is a limiting factor.
• To increase difficulty, try holding the top position for a longer duration.