Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
- Body part
- Abs: all exercises
- Movement
- Core: all exercisesalsoFlexion: all exercises
StrengthFunctional
What it trains
- Lower AbsPrimary85%
- Upper AbsPrimary85%
- IliopsoasSecondary50%
- ObliquesSecondary50%
- Latissimus DorsiStabilizer25%
- Forearm FlexorsStabilizer25%
How to perform
Hang from a secure pull-up bar with both hands and let the legs lower to the starting position.
Raise the bent knees toward the elbows in one continuous motion while rounding the trunk as shown.
Lower the legs under control to the start and repeat without swinging.
Tips
Keep the upward movement continuous rather than stopping halfway.
Maintain a secure grip and control the lowering phase.
Common mistakes
Adding a deliberate midpoint pause that changes the demonstrated variation.
Using a large swing or dropping the legs on the way down.
Related exercises
Ratings & reviews
Questions & answers
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