Knees to Elbows
Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Knees to Elbows targets your core through a pulling movement pattern. Use as progression to toes to bar.
Everything You Need to Know About the Knees to Elbows
The Knees to Elbows is a intermediate difficulty exercise that targets your Rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as progression to toes to bar. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Knees to Elbows work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Knees to Elbows — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Build grip strength first.
- Control the descent.