Hanging Knee to Elbow

Core, ObliquesPull-Up Bar

Hanging knee-to-elbow raises build grip strength, abs, and obliques. This movement teaches pelvic rotation and shoulder stability from a dead hang.

How to do it

1Grip the pull-up bar overhand slightly wider than shoulder-width and sink into a full hang.

2Engage your shoulders and lats to eliminate body swing.

3Tuck your pelvis and crunch your abs to bring your knees toward your chest.

4Drive your knees all the way up until they touch your elbows at the top.

5Lower your legs back down under control without letting momentum take over.

Common mistakes

Swinging your body and using momentum instead of core force.

Lifting with your hip flexors only without curling your pelvis.

Hanging passively on slack shoulders, placing unsafe stress on shoulder ligaments.

Breathing

Exhale as you drive your knees to your elbows; inhale as you lower back down.

Make it harder or easier

To scale down, raise your knees only until your thighs reach parallel.

To scale up, progress to strict straight-leg toes-to-bar raises.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.