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Strength Training · Functional Fitness · Conditioning · Calisthenics

Knees-to-Elbows

Knees-to-Elbows is a hanging core exercise that uses a small, controlled swing to bring your knees to your elbows. It trains abdominal and hip-flexor strength along with grip and body control.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 1 min 30 sec
Video by Forty Steps on YouTube

How to do it

  1. Grasp the bar slightly wider than shoulder width with your palms facing forward and thumbs wrapped around it.
  2. Hang with straight arms, feet clear of the floor, and shoulders lightly engaged.
  3. Move your chest slightly forward into a gentle arch.
  4. Draw your ribs back into a rounded position to reverse the swing.
  5. Press down against the bar to lean your torso back.
  6. Lift your bent knees until they touch your elbows.
  7. Lower your legs under control into a gentle forward swing to complete the repetition.

Form cues

  • Keep space between shoulders and ears.
  • Exhale as your knees rise.
  • Keep your head neutral.

Common mistakes

  • Only lifting the thighsCurl your pelvis upward rather than stopping with your knees at chest height.
  • Swinging too farReduce the arch until you can reverse direction without throwing your legs.
  • Lifting the knees too earlyTime the knee lift with your body's backward travel rather than its forward swing.

Safety

An uncontrolled swing can strain your shoulders or lower back. Losing your grip can cause a fall, especially as fatigue builds.

  • Use a securely mounted bar with enough clearance for your feet and swing.
  • Practice a comfortable active hang and small swings before attempting full repetitions.
  • End the set before your grip slips or you lose control of the lowering phase.
  • Let the swing settle before releasing the bar onto a clear landing area.

If hanging causes shoulder, elbow, or back pain, choose a supported knee raise and seek advice from a physiotherapist before adding a swing.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Hip Flexors

Secondary muscles

  • Forearms
  • Lats

Equipment

  • Pull-Up Bar

Sets and reps

Sets
2–3
Target
4–8 reps
Rest
1 min 30 sec

Start with individual repetitions, resetting your position before learning to link them.