CORE · COMPOUND
Knees-to-Elbows
A hanging core movement bringing the knees toward the elbows.
Primary musclesCore
Secondary musclesHip flexors, Lats, Grip
EquipmentPull-up bar
DifficultyAdvanced · Hip Flexion
How to perform
- Hang securely and brace.
- Raise the knees toward the elbows without excessive swinging.
- Lower under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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