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Instructions
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and stabilize your shoulders.
- Without swinging, draw your knees toward your elbows in a controlled motion.
- Touch or bring knees close to the elbows while keeping movement strict.
- Lower your legs slowly back to the starting position under control.
Technical Tips
- Avoid using momentum; focus on strict, controlled movement.
- Keep your shoulder blades actively engaged throughout.
- Control the descent to maximize time under tension.
Breathing Tips
- Exhale as you bring your knees up toward your elbows.
- Inhale as you lower your legs back down.
Medical restrictions
- Lower back injuries
- Shoulder impingement or instability
- Abdominal hernia
Description
The strict knees-to-elbows is a highly effective core exercise performed on a pull-up bar. It emphasizes core strength, control, and body awareness by eliminating any use of momentum. This advanced movement is popular in CrossFit and calisthenics due to its challenging nature and high engagement of the abdominal muscles. By lifting the knees to touch or approach the elbows while maintaining a strict form, practitioners enhance their abdominal stability, hip flexor endurance, and scapular engagement. The strict knees-to-elbows also supports gymnastic skill development and serves as a progression toward more dynamic hanging core movements such as toes-to-bar. Its strict nature ensures maximum core recruitment, making it a valuable tool for athletes aiming to improve body control, gymnastic strength, and midline stability. Ideal for those seeking a high-intensity abdominal workout without sacrificing form, this exercise can be integrated into functional training routines or advanced fitness programs for significant strength gains.