Hanging Knees to Elbows

A dynamic core movement targeting the lower abs and obliques. Hanging improves grip strength while the knee lift isolates the core.

Exercise Details

Level: Intermediate
Body Area: core
Type: core

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Abs

Secondary

Biceps

Setup

Hang from a pull-up bar with a pronated grip. Engage your lats and brace your core. Keep your legs together.

Instructions

1. Pull your knees upward toward your elbows.
2. Tilt your pelvis at the top to engage the abs.
3. Lower your legs slowly with control.
4. Avoid swinging your body.
5. Maintain scapular tension.

Common Mistakes

1. Swinging the torso.
2. Using momentum.
3. Not lifting the hips.

Alternative Exercises

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