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
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2
Keep your arms fully extended and your body straight, with your feet off the ground.
- 3
Engage your core and lift your knees towards your chest, bending your hips and knees.
- 4
Continue to lift your knees until they touch or come close to your elbows.
- 5
Slowly lower your legs back to the starting hanging position with control.
- 6
Extend your legs fully before beginning the next repetition.
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.
