Knees To Chest Exercise

Knees To Chest is an effective exercise for working the entire core section; rectus abdominis, transverse abdominis and serratus muscles.

It also targets the hip flexors, lower back, glutes and hamstring muscles.

Knees To Chest also builds the upper back, shoulders and the forearm muscles.

For sure you will develop grip strength as you have to hold and stabilise your bodyweight throughout the exercise.

Include this exercise in your rotation if you want to improve hip and lower back flexibility and core strength.

Knees To Chest Progression & Mobility

  • Take a wider than shoulder width grip on a pull up bar.
  • Start by kipping or swinging your legs back to generate momentum and driving your hips forward to propel your legs upward.
  • Curl your hips up by pulling your lower abdominals toward your spine. Bend your knees and drive your lower body upward so your knees can touch your chest.
  • When your knees have touched your chest, bring your legs straight down and back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Kipping is essential to this exercise. If you do not kip hard enough at the start, your legs will not break hip level and you will have a hard time bringing your knees to your chest.

Another fault is trying to muscle the exercise which requires more effort and keeps the knees from touching the chest.

Once your knees have touched your chest, simply bring your legs straight down.

Variations: Knees To Elbows, Toes To Bar, Knees To Hips

How To Do Knees To Chest