How To Do Knees To Elbows

Knees To Elbows Exercise

Knees To Elbows is a dynamic exercise that targets the core section; rectus abdominis, transverse abdominis and serratus muscles and the hip flexors, lower back, glutes and hamstring muscles.

Knees To Elbows also develops the upper back, shoulders and the forearm muscles.

You need grip strength 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 Elbows Progression & Mobility

  • Take a wider than shoulder width grip on a pull up bar.
  • Start by kipping which is to swing your legs back to generate momentum and drive 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 elbows.
  • When your knees have touched your elbows, 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

The most common fault in Knees To Elbow is not kipping aggressively enough to generate momentum from the swing.

This limits the range of the exercise and keeps the knees from touching the elbows.

Another fault is trying to muscle the exercise by pulling up the body.

This requires more effort and keeps the knees from touching the elbows. Your arms are only meant to stabilise your body.

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

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

Knees To Elbows