High-Knee Pull Down
The High-Knee Pull Down mainly works the core and back. No equipment needed: it uses just your bodyweight.
High-Knee Pull Down Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas); Lats (latissimus dorsi)
Secondary
Obliques
How to do the High-Knee Pull Down
Setup
Standing tall with your feet hip-width apart and your core engaged.
Movement
Reach both arms straight up overhead, extending fully.
In a single, fluid motion, bring one knee upward toward your chest while simultaneously pulling your arms down forcefully, as if pulling a bar toward you. Focus on using your lats and core to create resistance.
Briefly squeeze at the peak of the contraction, bringing the knee high and arms toward the ribs.
Return to the starting position with your arms overhead and foot on the floor.
Alternate legs with each repetition while maintaining a steady, rhythmic pace.
High-Knee Pull Down FAQs
What muscles does the High-Knee Pull Down work?
The High-Knee Pull Down mainly works the core and back. The main muscles are the rectus abdominis, iliopsoas and latissimus dorsi.
What equipment do you need for the High-Knee Pull Down?
None. The High-Knee Pull Down is a bodyweight exercise, so you can do it anywhere.
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