Hanging Knee-To-Elbow
Strengthen your core & obliques! Hanging Knee-To-Elbow targets your abs using just your body weight. A challenging & effective exercise!
The Hanging Knee-To-Elbow is a compound exercise that mainly works the core and hip adductors (inner thighs), with help from the back. You'll need: pull up bar.
Required Equipment
Hanging Knee-To-Elbow Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Hip Adductors
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis); Lats (latissimus dorsi)
Hanging Knee-To-Elbow Variations and Alternatives
How to do the Hanging Knee-To-Elbow
Begin by grasping a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
Let your body hang straight down with your arms fully extended.
Engage your core and keep your legs together.
Slowly raise your knees towards your chest, aiming to touch your elbows with your knees.
As you lift your knees, contract your abdominal muscles while keeping your upper body stable.
Pause briefly when your knees touch your elbows.
Slowly lower your knees back down to the starting position in a controlled manner.
Avoid swinging your body to maintain focus on the abdominal muscles.
Repeat the movement for the desired number of repetitions and sets.
Safety Tips: Warm up before starting the exercise with some dynamic stretching or light cardio. Keep the movement controlled to prevent swinging and ensure muscle engagement. If you're new to this exercise or have difficulty performing it with good form, start with simpler progressions like hanging knee raises. Stop the exercise if you experience any pain, especially in the shoulder or abdominal area.
Hanging Knee-To-Elbow FAQs
What muscles does the Hanging Knee-To-Elbow work?
The Hanging Knee-To-Elbow mainly works the core and hip adductors (inner thighs), with help from the back. The main muscles are the rectus abdominis, obliques and hip adductors.
What equipment do you need for the Hanging Knee-To-Elbow?
Pull up bar.
Is the Hanging Knee-To-Elbow a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Hanging Knee-To-Elbow variations and alternatives?
Similar exercises include the Vertical Knee Raise, Hanging Arm Straight-Leg Slinger, Elbow Double-Knee Pull-Up and Hanging Parallel-Bar Oblique Knee Raise.
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