Knees-to-Elbows

The bridge to toes-to-bar — intermediate hanging core movement that builds hip flexor and core strength by bringing knees to elbows

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⚡ Quick Reference

Aspect	Details
Pattern	Pull / Core Flexion
Primary Muscles	Abs, Hip Flexors
Secondary Muscles	Obliques, Lats
Equipment	Pull-up bar
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Overhand grip on pull-up bar, shoulder-width apart
2. Hang: Full dead hang, arms completely extended
3. Shoulders: Actively engaged, not passive hanging
4. Body: Slight hollow body position
5. Core: Lightly braced, ready to engage
6. Legs: Hanging straight down, together

Grip Width

Width	Benefit	When to Use
Shoulder-width	Standard position	Most people, best control
Slightly wider	More lat engagement	Building pull-up strength too
Slightly narrower	Easier elbow contact	When learning movement

Setup Cue

"Shoulders active, core ready — this isn't a passive hang"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Active dead hang, ready to pull

1. Hanging from bar, arms fully extended
2. Shoulders packed and engaged
3. Body in slight hollow position
4. Legs straight down, feet together
5. Core lightly braced

Feel: Shoulders stable, grip secure, ready to engage core

🚀 Initiating Pull

What's happening: Beginning the knee raise

1. Engage core and initiate hip flexion
2. Begin pulling knees up toward chest
3. Can use slight momentum (kipping) or pure strength (strict)
4. Maintain shoulder engagement
5. Start bringing torso slightly back

Feel: Core activating, hip flexors engaging

⬆️ Pulling Knees Up

What's happening: Driving knees up to elbows

1. Aggressively pull knees toward chest
2. Simultaneously bring torso slightly forward/down
3. Think "crunch and pull together"
4. Drive knees to outside of elbows
5. Keep momentum controlled

Tempo: 1-2 seconds

Feel: Intense core and hip flexor contraction, lats working to bring torso down

🎯 Knees Touch Elbows

What's happening: Contact point achieved

1. Knees make contact with elbows (outside of elbows)
2. Body in tight compressed position
3. Core fully contracted
4. Brief touch or tap
5. Prepare to lower

What counts: Knees should clearly touch elbows, not just come close.

⬇️ Lowering

What's happening: Controlled descent back to hang

1. Lower knees with control
2. Eccentric control through hip flexors and core
3. Extend back to dead hang position
4. Reset shoulders
5. Prepare for next rep

Tempo: 2-3 seconds

Feel: Eccentric core work, controlled lengthening

Key Cues

Primary Cues

• "Pull knees to elbows, elbows to knees" — meet in the middle
• "Crunch and compress" — full body contraction
• "Touch, don't just reach" — make actual contact
• "Control down" — eccentric matters

Strict vs. Kipping

Strict Style

Pure strength, no momentum

• Start from dead hang each rep
• Use only core and hip flexor strength
• Slower, more controlled
• Better for building strength
• Harder — fewer reps possible
• Pull torso down to meet knees

Kipping Style

Uses momentum and rhythm

• Generate slight backward swing
• Use hip drive to create momentum
• Faster, more rhythmic
• Better for conditioning and volume
• CrossFit style
• Requires coordination

Tempo Guide

Goal	Tempo	Example
Strength	2-1-3-1	2s up, 1s pause, 3s down, 1s reset
Hypertrophy	2-1-2-0	2s up, 1s touch, 2s down
Endurance	1-0-2-0	Rhythmic continuous reps

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors	Hip flexion — pulling knees toward chest	████████░░ 85%
Rectus Abdominis	Spinal flexion — crunching torso toward knees	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Obliques	Stabilize trunk during movement	███████░░░ 65%
Latissimus Dorsi	Pull torso down to meet knees	██████░░░░ 55%

Stabilizers

Muscle	Role
Forearms/Grip	Maintain grip throughout movement
Shoulders	Stabilize shoulder joint while hanging
Serratus Anterior	Shoulder blade control

Unique Benefit

Knees-to-elbows builds the coordination between hip flexion and spinal flexion needed for advanced movements like toes-to-bar, while being accessible to intermediate athletes.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not touching elbows	Knees stop short	Incomplete ROM, less effective	Drive knees all the way to elbows
Only lifting knees	Torso stays vertical	Misses core flexion component	Bring torso and knees together
Excessive swinging	Wild momentum	Loss of control, less core work	Control tempo, smaller kip
Dropping legs	No eccentric control	Misses half the benefit	Lower with 2-3s control
Passive shoulders	Shoulders not engaged	Shoulder strain, instability	Active shoulder packing

Most Common Error

Not bringing knees and elbows together — this isn't just a knee raise. You need to bring your torso down AND knees up to meet in the middle for a true crunch.

Self-Check Checklist

• Knees make contact with elbows (outside of elbows)
• Torso crunches down, not just knees up
• Controlled tempo, minimal excess swing
• Lower with control, not dropping
• Shoulders actively engaged throughout

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Hanging Knee Raise	Bring knees to chest level	Building baseline strength
Lying Knee Raise	On floor, same pattern	Learning movement
Banded Assistance	Band supports hips	Need help getting knees up

Standard

Variation	How	Emphasis
Strict Knees-to-Elbows	No momentum	Strength focus
Kipping Knees-to-Elbows	Use momentum	Volume and conditioning

Harder (Progressions)

Variation	How	When to Use
Knees-to-Elbows with Pause	Hold at top 2-3s	Isometric strength
Alternating Knee to Opposite Elbow	Rotational pattern	Oblique emphasis
Toes-to-Bar	Full progression	Ready for next level
Weighted	Ankle weights or medicine ball	Need more resistance

By Pattern

Variation	Pattern	Benefit
Straight to Elbows	Both knees to both elbows	Standard bilateral
Alternating Sides	Right knee to left elbow, etc.	Oblique emphasis, rotation
Single Knee	One knee at a time	Unilateral challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	3-4	8-12	90s	Strict style, slow tempo
Hypertrophy	3-4	12-20	60-90s	Controlled tempo
Endurance	2-3	20-30+	60s	Kipping style acceptable

Workout Placement

Program Type	Placement	Rationale
Core day	Primary or secondary	Main hanging core work
CrossFit WOD	As programmed	Conditioning work
Upper body	Finisher	Accessory core
Skill work	Mid-session	After main lifts, before fatigue

Progression Scheme

How to Progress

When you can do 3 sets of 15 strict knees-to-elbows with good form, you're ready to start working on toes-to-bar. You can also add pauses or ankle weights for continued challenge.

Prerequisites

Before attempting knees-to-elbows:

• Hold dead hang for 30+ seconds
• Perform 15+ hanging knee raises
• Basic core strength (can plank 60s+)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Hanging Knee Raise	Can't reach elbows yet
Lying Knee Raise	Learning movement pattern
Dead Hang	Building grip and shoulder stability

Progressions (Harder)

Exercise	When Ready
Toes-to-Bar	Can do 15+ reps with good form
Knees-to-Elbows with Pause	Want more challenge before toes-to-bar
Weighted Knees-to-Elbows	Need more resistance

Alternatives

Alternative	When to Use
V-Up	Ground-based alternative
Hanging Leg Raise	Straight leg variation
Captain's Chair Knee Raise	Machine-based alternative

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder issues	Hanging overhead	Build shoulder stability first
Lower back pain	Hip flexion under load	Reduce range, focus on control
Weak grip	Can't hold bar	Use straps temporarily
Hip flexor strain	Repeated flexion	Lighter volume, longer rest

Stop Immediately If

• Sharp pain in shoulders or lower back
• Grip failure
• Uncontrolled swinging
• Hip or groin pain

Absolute Contraindications

• Acute shoulder injury
• Acute lower back injury
• Recent abdominal surgery
• Severe grip weakness

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion	Deep hip flexion (~120°)	🟡 Moderate
Spine	Flexion	Moderate spinal flexion	🟡 Moderate
Shoulder	Stabilization while hanging	Overhead position	🟡 Moderate

Joint Health

Active shoulder engagement (not passive hanging) protects the shoulder joint and builds stability. Always pack your shoulders.

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❓ Common Questions

What's the difference between this and hanging knee raises?

Hanging knee raises bring knees to chest height. Knees-to-elbows requires bringing knees higher AND crunching torso down to meet them, creating a full core contraction.

Should I do strict or kipping?

Both have value. Strict builds more strength. Kipping allows higher volume and is used in CrossFit. If you're new, start with strict to build strength, then add kipping for conditioning.

How do I know when I'm ready for toes-to-bar?

When you can do 15+ strict knees-to-elbows with good form, you're likely ready to start practicing toes-to-bar.

My elbows don't stay still — they move around. Is that okay?

Some elbow movement is natural, especially in kipping style. But your shoulders should stay relatively stable. Focus on shoulder engagement.

Should I touch the outside or inside of my elbows?

Outside of elbows is standard and more natural. Inside would require more hip abduction which is harder and less common.

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📚 Sources

Biomechanics & Core Training:

• Schoenfeld, B.J., et al. (2015). Core exercise analysis — Tier A
• CrossFit Journal — Tier C
• ExRx.net — Tier C

Programming:

• CrossFit Training Guide — Tier C
• Gymnastics Progressions — Tier B

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For Mo

When to recommend this exercise:

• User has access to pull-up bar
• User can do 15+ hanging knee raises
• User wants to progress toward toes-to-bar
• User needs intermediate hanging core work

Who should NOT do this exercise:

• Complete beginners → Start with hanging knee raises
• Shoulder instability → Build stability first
• Very weak grip → Use straps or build grip separately
• Acute lower back pain → May aggravate

Key coaching cues to emphasize:

1. "Bring knees AND elbows together — meet in the middle"
2. "Make actual contact, don't just get close"
3. "Control the descent — don't drop"
4. "Shoulders stay active, not passive hanging"

Common issues to watch for in user feedback:

• "I can't reach my elbows" → May need more hip flexor strength or torso crunch
• "My grip fails" → Use straps temporarily, build grip separately
• "My shoulders hurt" → Check if shoulders are packed/engaged
• "I'm swinging a lot" → Slow down, reduce kip, focus on control

Programming guidance:

• For those building to toes-to-bar: 3-4x10-15 reps, 2-3x/week
• Mix strict and kipping for comprehensive development
• Progress when: Can do 3x15 strict with good form
• Next step: Begin toes-to-bar practice

Progression path to recommend:

1. Hanging knee raises (15+ reps) ✓
2. Knees-to-elbows (15+ reps) ← You are here
3. High knees-to-elbows (knees above elbows)
4. Toes-to-bar attempts with assistance
5. Full toes-to-bar

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Last updated: December 2024