Knees-to-Elbows
Technique guide
Set-up
- Hang from a pull-up bar with an overhand grip, arms straight.
- Keep your legs together and slightly in front of you.
How to do it
- Pull down on the bar with straight arms as you bring your knees up.
- Touch your knees to your elbows at the top.
- Lower your legs under control to a still hang.
Coaching cues
- Round your back and curl your hips up to reach the elbows.
- Keep your arms straight throughout.
Common mistakes
- Bending the arms to bring the elbows down to the knees.
- Swinging so much that you lose control.
Safety
- Build up with hanging knee raises first.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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