Hanging Knees to Chest

Technique

How to perform Hanging Knees to Chest

1. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width.
2. You may use wrist wraps in order to facilitate holding on to the bar.
3. Now bend your knees at a 90 degree angle and bring the upper legs up to a 90 bend at the hips so that the calves are perpendicular to the floor while the thighs remain parallel to it.
4. This will be your starting position.
5. Pull your legs up as and try to show your butt to the wall in front of you as your thighs come all the way to your chest.
6. Lower your legs as slowly as possible until you reach the starting position.
7. Avoid swinging and using momentum at all times.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Hanging Knees to Chest

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.