Ring Hanging Knees to Elbows
Expert Advice
Focus on using your abdominal muscles to lift your knees rather than swinging or using momentum.
How-to-do Steps
- Hang from the rings with your arms fully extended.
- Brace your core and lift your knees towards your elbows in a controlled manner.
- Pause briefly when your knees touch your elbows.
- Lower your knees back down to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Ring Hanging Knees to Elbows primarily targets the Abs, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Hanging Knees to Elbows work?
Ring Hanging Knees to Elbows primarily targets the Abs. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Hanging Knees to Elbows?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Hanging Knees to Elbows suitable for beginners?
Ring Hanging Knees to Elbows is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
