How to perform Bodyweight Knees to Elbows with proper form
Setup
- Starting Position: Hang from a pull-up bar with a shoulder-width grip, arms fully extended, legs straight down.
Execution
- Engage Core: Tighten your core muscles to stabilize your body.
- Lift Legs: Bend your knees and lift them towards your elbows, driving your knees upward.
- Aim for Elbows: Bring your knees as high as possible, ideally touching your elbows or getting close.
- Controlled Descent: Lower your legs back to the starting position in a controlled manner, avoiding swinging.
Key Points
- Maintain a slight bend in your elbows throughout.
- Keep your body straight and avoid excessive swinging.
- Breathe out as you raise your knees and inhale as you lower them.
- Focus on engaging your core for maximum effectiveness.
Common Mistakes
- Swinging legs instead of using core muscles.
- Not lifting knees high enough.
- Letting shoulders shrug up towards ears – keep them relaxed.
By following these instructions, you'll ensure that you're performing Bodyweight Knees to Elbows with proper form, maximizing benefits while minimizing the risk of injury.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs