Knees to Elbows: How To, Form & Muscles Worked

Name: Knees to Elbows — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: A hanging core movement that pulls the knees up toward the elbows, primarily stressing the abdominals and hip flexors.

A hanging core movement that pulls the knees up toward the elbows, primarily stressing the abdominals and hip flexors.

How to do the Knees to Elbows#

Hold a pull-up bar with hands about shoulder-width apart and hang with your arms straight; choose an overhand or underhand grip.
Tighten your midsection and depress your shoulder blades to stabilize the upper body.
Flex your hips and knees to lift both knees up toward your elbows until they meet or come close.
Hold briefly at the top, then lower your legs back to the full hanging position with controlled motion.
Repeat for the prescribed number of repetitions while minimizing momentum.

Muscles worked#

Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal Obliques), Lats (Latissimus Dorsi), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)

Common mistakes#

Kicking or swinging the hips to create momentum.
Failing to control the descent and dropping quickly.
Not engaging the shoulders, allowing them to shrug toward the ears.
Stopping short of bringing the knees toward the elbows.

Frequently asked questions#

What muscles does the Knees to Elbows work?

The Knees to Elbows primarily works the abs, hip flexors. The obliques, lats, forearms, upper back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, lats, forearms, upper back, lighten the load and slow the lowering phase.

What equipment do I need for the Knees to Elbows?

The Knees to Elbows needs the following: Pull-up bar. Nothing beyond that is required to run the movement as described above.

Is the Knees to Elbows suitable for beginners?

Not as one of your first exercises. The Knees to Elbows is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Knees to Elbows?

Back Lever, Advanced Tuck Back Lever, Straddle Back Lever all train the same primary muscles as the Knees to Elbows. Pick whichever one matches the equipment in front of you.

How to do the Knees to Elbows#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

Similar exercises

Explore exercises