Ring Hanging Knee-To-Elbow
Strengthen your core with Ring Hanging Knee-To-Elbow! A challenging gymnastic ring exercise that builds abs, stability, and upper body strength.
The Ring Hanging Knee-To-Elbow is a compound exercise that mainly works the core, with help from the back. You'll need: gymnastic rings.
Required Equipment
Ring Hanging Knee-To-Elbow Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Lats (latissimus dorsi)
Ring Hanging Knee-To-Elbow Variations and Alternatives
How to do the Ring Hanging Knee-To-Elbow
Set up the gymnastic rings: Adjust the rings at a height that allows you to hang freely without your feet touching the ground.
Grip and jump: Grip the rings with both hands and jump up to hang from them. Your arms should be fully extended and your body in a straight line.
Stabilize your body: Engage your core and keep your body as stable as possible without swinging.
Lift your knees: Initiate the movement by bending at the hips and knees, pulling your knees up toward your chest.
Aim for the elbows: Continue to lift your knees up and aim to touch your elbows with your knees. Keep your back straight and core engaged throughout the movement.
Lower your legs: Once your knees touch, or nearly touch, your elbows, slowly lower your legs back down to the starting position in a controlled motion.
Avoid swinging: Avoid swinging or using momentum to lift your knees. The movement should be smooth and deliberate.
Repeat: Repeat the movement for the desired number of repetitions and sets.
Remember to keep your movements controlled throughout the exercise to prevent swinging and to engage the correct muscles properly. Also, ensure a thorough warm-up before starting to minimize the risk of injury.
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Ring Hanging Knee-To-Elbow FAQs
What muscles does the Ring Hanging Knee-To-Elbow work?
The Ring Hanging Knee-To-Elbow mainly works the core, with help from the back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Ring Hanging Knee-To-Elbow?
Gymnastic rings.
Is the Ring 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 Ring Hanging Knee-To-Elbow variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Hanging Flutter Kick, Hanging Knee-To-Elbow and Hanging Oblique Knee Raise.
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