Knees To Hips Exercise

Knees To Hips is a great exercise for targeting the core section which includes the rectus abdominis, transverse abdominis and serratus muscles.

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

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

You need to hold and stabilise your upper body while accommodating the shifts in bodyweight during the exercise. This will help you develop grip strength.

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

Knees To Hips Progression & Mobility

  • Take a wider than shoulder width grip on a pull up bar. Keep your legs straight and feet pointed down to the floor.
  • Curl your hips up by contracting the hip flexors and pulling your lower abdominals toward your spine. Bend your knees and raise it to the same level as your hips.
  • Once your knees have reached hip level, 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

Knees To Hips is a basic exercise that is a good starting point before progressing to Toes To Bar. Kipping is not required for Knees To Hips.

You only need to curl your hips up and contract at the hip flexors to bring your knees up to hip level.

Another fault is keeping your knees bent throughout the exercise.

This will result in too much momentum with your legs and hips swinging back and forth.

Once your knees have reached hip level, simply bring your legs straight down to starting position.

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


How To Do Knees To Hips