Hanging Knees to Chest

GymDaze demonstration

Watch Hanging Knees to Chest

Technique

How to perform Hanging Knees to Chest

1. Hang from the pull-up bar with an overhand grip and straight elbows.
2. Bend your knees to about 90 degrees and lift your thighs until they are roughly horizontal.
3. Curl your pelvis upward as you bring your knees toward your chest, rather than only moving at the hips.
4. Keep the movement controlled without a kip or swinging your legs.
5. Lower slowly until your thighs return to the horizontal starting position.
6. Repeat from that raised-knee setup, then lower your legs and release the bar after the set.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.