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Knees to Elbow

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Install a doorway pull-up bar or use a sturdy tree branch or playground equipment in your area

doorway pull-up bargymnastics grips (optional)

💡 Pro tip: Place a yoga mat underneath for safety and to mark your starting position

Gym Setup

Standard pull-up bar or rig with adequate clearance below

Safety: Ensure bar is secure and rated for dynamic movements; use gymnastics grips if experiencing hand tears

💪 Muscles Worked

Rectus AbdominisHip FlexorsObliquesForearmsLats

⭐ Why This Exercise?

Knees to Elbow develops exceptional core strength, grip endurance, and midline stability crucial for CrossFit movements. This exercise bridges the gap between basic hanging knee raises and advanced toes-to-bar, building the coordination and strength needed for kipping movements while improving overall gymnastic capacity.

Make It Easier

Regressions for building up strength

1. Hanging Knee Raises

pull-up bar

Reduces range of motion by only bringing knees to hip height, requiring less core strength and hip flexor mobility

2. Lying Knee Tucks

mat

Removes grip strength requirement and allows you to focus purely on core contraction from a stable position

3. Dead Hang Hold

pull-up bar

Builds foundational grip strength and shoulder stability needed before adding dynamic movement

Make It Harder

Progressions for advanced athletes

1. Toes to Bar

pull-up bar

Extends legs fully and requires touching toes to bar, demanding greater hip flexor strength and core control

2. Kipping Knees to Elbow

pull-up bar

Adds kipping motion for momentum, increasing speed and cardiovascular demand while maintaining control

3. Weighted Knees to Elbow

pull-up bar + ankle weights or medicine ball

Adds ankle weights or medicine ball between feet to increase resistance and core strength demands

↕️ Similar Movements

Toes to Bar
Direct progression with full leg extension and higher contact point
Hanging Leg Raises
Similar hanging core movement with straight legs throughout the motion
L-Sit
Isometric hold that builds the hip flexor and core strength needed for knees to elbow
GHD Sit-Ups
Complementary core flexion exercise that develops similar midline strength
V-Ups
Ground-based alternative that trains similar core flexion pattern without grip demands

Form Checklist

✓Initiate movement by engaging core and pulling belly button to spine
✓Drive knees up and forward toward elbows, not just lifting them straight up
✓Maintain active shoulder position - don't let shoulders shrug up to ears
✓Control the descent - avoid swinging or using momentum
✓Keep head neutral and look slightly forward, not up at the bar

Common Mistakes

  • •Swinging excessively instead of using controlled core contraction
  • •Letting go of shoulder engagement and hanging passively from joints
  • •Only lifting knees halfway and not making contact with elbows
  • •Arching back excessively on the descent, losing midline stability
  • •Gripping too tight and fatiguing forearms unnecessarily

📈 When to Progress

Progress when you can perform 15+ strict knees to elbow with minimal swing, maintaining consistent contact with elbows, and controlling both the ascent and descent phases without excessive momentum or grip fatigue