Knees-to-Elbows
A strict hanging knee raise that brings both knees to the elbows.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Advanced
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Grip a secure pull-up bar and hang with the feet clear of the floor.
- Start with the body still and the shoulders controlled.
Do the rep
- Bend both knees and curl the pelvis upward to bring the knees to the elbows.
- Keep the movement controlled without a kip.
- Lower to a still hang with the legs extended.
What counts as a rep
One rep brings both knees to the elbows and returns to a still extended-leg hang without kipping.
One rep brings both knees to the elbows and returns to a still extended-leg hang without kipping.
Breathing
Exhale as you curl upward; breathe in as you lower.
Cues
- Curl the pelvis.
- Bring both knees up.
- Return to a still hang.
Common mistakes
Kipping
What you seeThe body swings to drive the knees upward.
FixPause in a still hang before each rep.
The draft standard is a strict rep.
Short range
What you seeThe knees stop below the elbows.
FixUse a reviewed hanging knee raise until the full range is controlled.
Elbow contact defines this variation.
Stop the set if
- Stop if you feel sharp pain.
- Stop before the grip fails.
- End the set when you cannot return to a still hang.
General educational content, not individual coaching or medical advice.
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