Hanging knees to elbows

Muscles

• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Rectus abdominis
• External oblique
• Internal oblique
• Iliacus
• Rectus femoris
• Psoas major
• Teres major

Technique

1. Hang from Rings or a Pullup bar and tuck your legs in.
2. Continue lifting your knees up until your can lightly touch your arms with them, before extending your legs again with control.

Form tips

1. Avoid closing your shoulders: aim to keep them as open as possible, to keep the focus on your Abs instead of your back.
2. A slight bend at the elbows is fine.

Similar Exercises

• Hanging leg raises toes-to-hands
• Pullup
• Hanging L-scissors
• Chinup
• Neutral grip pullup

Equipment

• High hanging device