Hanging Knees to Elbows
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Obliques, Quadriceps, Sartorius
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
Hanging knees to elbows is a bodyweight core exercise performed hanging from a bar, driving your knees up to meet your elbows. It primarily targets the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, and sartorius assisting. It builds lower-ab and hip-flexor strength while also taxing your grip and shoulder stability.
Cómo hacer el Hanging Knees to Elbows
- 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and feet off the floor.
- 2Engage your shoulders by pulling them down away from your ears and brace your core to stop your body from swinging.
- 3Curl your pelvis under and lift your knees, pulling them up toward your chest while keeping the movement controlled.
- 4Continue raising your knees until they reach or come close to your elbows, rounding your lower back at the top to fully contract the abs.
- 5Pause briefly at the top, keeping tension on your abs and hip flexors.
- 6Lower your knees under control back to the fully extended hanging position without swinging.
- 7Complete your reps, then step or drop down from the bar safely.
Consejos de técnica
- Lead the movement by curling your pelvis up, not just bending at the hips, so the abs do the work instead of only the hip flexors.
- Keep the tempo slow and deliberate to eliminate momentum and swinging between reps.
- Exhale as you raise your knees and inhale as you lower them to help brace your core.
- If your grip gives out before your abs, use lifting straps or break the work into shorter sets.
Errores comunes
- Swinging or using a kip to throw the knees up, which shifts work off the abs and onto momentum.
- Only bending at the hips without rounding the lower back, which leaves the rectus abdominis under-worked and overloads the hip flexors.
- Dropping the legs quickly on the way down, wasting the eccentric portion of the rep and increasing swing.
- Letting the shoulders shrug up toward the ears, which strains the shoulder joint and reduces hanging stability.
Preguntas frecuentes
What muscles does hanging knees to elbows work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, and sartorius assisting. Your grip and shoulders also work to keep you stable on the bar.
Is hanging knees to elbows good for beginners?
Yes, it's a good entry point to hanging ab work because bending the knees shortens the lever and makes it easier than straight-leg raises. Build grip and core endurance first, then progress toward hanging leg raises.
How do I stop swinging on hanging knees to elbows?
Brace your core before each rep, pull your shoulders down to stabilize, and move slowly in both directions. Lowering under control rather than dropping your legs is the main fix for swinging.
How many sets and reps should I do?
Three to four sets of 8–15 controlled reps works well for most lifters. Stop the set once your form breaks down or your knees can no longer reach your elbows.
