Hanging Knees to Elbows
Expert Advice
Control the movement to avoid swinging and engage your core to lift your knees.
How-to-do Steps
- Hang from a special bar with an overhand grip.
- Keep your legs together and curl your knees up towards your elbows.
- Slowly lower your knees back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Hanging Knees to Elbows primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Abs80%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Hanging Knees to Elbows work?
Hanging Knees to Elbows primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Hanging Knees to Elbows?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Hanging Knees to Elbows suitable for beginners?
Hanging Knees to Elbows is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
