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Hanging Knees to Elbows

Hanging Knees to Elbows

Hanging Knees to Elbows is a challenging yet effective exercise that targets the core muscles, specifically the abdominals and obliques. This exercise is typically performed on a pull-up bar or a set of parallel bars, making it a great choice for both home and gym workouts. The primary purpose of Hanging Knees to Elbows is to strengthen the core and improve overall stability. By engaging the abdominals and obliques, this exercise helps to develop a strong and defined midsection. Additionally, it targets the hip flexors, contributing to improved flexibility and range of motion in the lower body. This exercise requires a significant amount of upper body and grip strength as well, which can be beneficial for individuals looking to build strong arms and shoulders. Furthermore, by engaging the stabilizer muscles, Hanging Knees to Elbows can enhance overall functional fitness and athletic performance. It is important to note that while this exercise offers numerous benefits, it may not be suitable for beginners or individuals with certain shoulder or back issues. As with any exercise, it is essential to maintain proper form and technique to minimize the risk of injury. Incorporating Hanging Knees to Elbows into a well-rounded fitness routine can help individuals of varying fitness levels achieve a stronger core and improved overall strength and stability.


  • Start by hanging from a pull-up bar with your arms fully extended and your body relaxed.
  • Engage your core muscles by lifting your legs slightly off the ground, while keeping them straight.
  • Bend your knees and bring them towards your chest, aiming to touch your elbows with your knees.
  • Slowly lower your legs back to the starting position, maintaining control and engaging your core throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement to maximize the benefits.
  • Keep your shoulders down and back to help maintain good posture during the exercise.
  • Gradually increase your range of motion as you become more advanced to challenge your abdominal muscles further.
  • Control your breathing by exhaling as you lift your knees towards your elbows and inhaling as you lower them back down.
  • Avoid swinging your body or using momentum to complete the movement. This can reduce the effectiveness and increase the risk of injury.
  • Ensure that you have a strong grip on the bar to prevent slipping or losing control during the exercise.
  • Start with a slow and controlled tempo, focusing on proper form, and gradually increase the pace as you become more comfortable and stronger in the exercise.
  • Include hanging knee raises in your regular core workout routine to target and strengthen your abdominal muscles from a different angle.
  • Listen to your body and rest when needed. If you feel any pain or discomfort, modify the exercise or consult with a fitness professional for guidance.

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