Knees-to-Elbow
Muscle Groups: Abs, Quads
Knees-to-Elbow focuses on Abs, Quads, with Forearm, Hips, Shoulders, Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Knees-to-Elbow with proper form and technique.
- 1
Start by hanging from a pull-up bar with your palms facing away and arms extended. Keep your body straight and engage your core.
- 2
Lift your knees toward your chest by bending your hips and knees, keeping your legs together as you move upward.
- 3
Pause briefly when your knees reach the level of your elbows, then slowly lower your legs back to the starting position.
Tips for Success
These tips will help you perform Knees-to-Elbow safely and effectively while maintaining proper form.
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Keep your back straight and avoid swinging your legs to maintain control throughout the movement.
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Engage your core muscles to prevent using momentum and ensure proper form.
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Avoid letting your shoulders rise toward your ears; keep them relaxed while hanging.
Secondary Muscles
While Knees-to-Elbow primarily targets Abs, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm, Hips, Shoulders, Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Knees-to-Elbow, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Knees-to-Elbow, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
