Videos
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
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.
What muscles do strict knees-to-elbows target?
Strict knees-to-elbows primarily target the abdominal muscles, especially the rectus abdominis, while also engaging the obliques, hip flexors, and lats for stabilization and control.
Is strict knees-to-elbows better than regular knees-to-elbows?
Strict knees-to-elbows is more effective for core strength and stability because it eliminates momentum, requiring greater muscle control and engagement than the regular, kipping version.
Can beginners do strict knees-to-elbows?
Strict knees-to-elbows is considered an advanced movement; beginners may benefit from starting with hanging knee raises or leg raises to build sufficient core and grip strength.
How can I avoid swinging during strict knees-to-elbows?
To avoid swinging, engage your lats and keep your body tight throughout the movement. Focus on slow, controlled reps and pause briefly at the top and bottom of each repetition.