Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
See how Knees to Elbows could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Knees-to-elbows is the intermediate progression between knee raises and toes-to-bar. You bring your knees up to touch your elbows rather than touching toes to the bar. This requires less flexibility and strength while still providing advanced ab work.
When to use it
Use as progression to toes to bar.
Who it's for
Intermediate lifters looking to progress their training.
Hang from the bar with arms extended. Swing your knees up until they touch your elbows, curling your pelvis throughout the movement. You can use a slight kip or do them strictly. Lower with control and repeat without excessive swinging.
Also targets: hip flexors, Forearms
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Hang from a pull-up bar.
Engage your core for optimal results.
Bring your knees up toward your elbows.
Try to touch knees to elbows.
Lower with control for optimal results.
Can be strict or kipping.
Progression to toes to bar.
Keep core engaged for optimal results.
Touch knees to elbows.
Control the movement.
Use knees-to-elbows as a progression toward toes-to-bar, or as your working movement if toes-to-bar is too advanced. They build the specific strength pattern needed for the full movement. Include in ab circuits or as standalone ab work.
Too much swinging for optimal results.
Bouncing or using momentum during the Knees to Elbows makes the movement harder to control and can shift work away from your Rectus abdominis. Use a load you can move smoothly through the intended range.
Not bringing knees high enough.
Letting your knees drift away from the intended line during the Knees to Elbows changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Dropping too fast for optimal results.
Rushing through the Knees to Elbows makes it easier to lose position and harder to keep tension on your Rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-15 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Knees to Elbows could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Knees to Elbows
The Knees to Elbows primarily targets the Rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Knees to Elbows include Grip, Lats, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
Our library labels Knees to Elbows as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Knees to Elbows. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Knees to Elbows is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Knees to Elbows include: Hanging Knee Raise, Toes to Bar. These exercises target similar muscle groups as the Knees to Elbows and can be used as substitutes based on your equipment availability, gym setup, or training preferences.