Knees to Elbows
Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
Knees to Elbows
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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.
What muscles does the Knees to Elbows work?
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Step-by-step: Knees to Elbows
- 1
Hang from a pull-up bar.
- 2
Engage your core for optimal results.
- 3
Bring your knees up toward your elbows.
- 4
Try to touch knees to elbows.
- 5
Lower with control for optimal results.
- 6
Can be strict or kipping.
What are the best tips for the Knees to Elbows?
Progression to toes to bar.
Keep core engaged for optimal results.
Touch knees to elbows.
Control the movement.
When to Use the Knees to Elbows
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.
Mistakes to watch for on the Knees to Elbows
Too much swinging for optimal results.
Bouncing or using momentum during the Knees to Elbows takes work away from your Rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not bringing knees high enough.
Letting your knees collapse inward during the Knees to Elbows puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Dropping too fast for optimal results.
Rushing through the Knees to Elbows reduces the time your Rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Knees to Elbows?
Intermediate lifters looking to progress their training.
How to Program the Knees to Elbows
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Knees to Elbows?
Other Variations
- Strict Knees to Elbows
- Kipping Knees to Elbows
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.
The Knees to Elbows is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Knees to Elbows, the recommended approach depends on your goals. 3-4 sets of 10-15 reps. Rest 60-90s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Knees to Elbows typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
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Safety Notes
- Build grip strength first.
- Control the descent.