GymnasticsUpdated August 2026

Knees-to-Elbows — CrossFit Technique Guide

By Borja Bes — CrossFit Athlete & Hyrox Finisher

Knees-to-elbows are a hanging gymnastics movement in which both knees travel upward until they contact the arms near the elbows. The strict version builds compression, lat engagement, grip, and trunk control; a controlled kip can make higher-volume sets more efficient once strict hanging strength is established. The standard is more demanding than a basic knee raise because the hips must close aggressively and the upper body must help bring the bar toward the legs. Avoid turning early practice into uncontrolled swinging. Start from an active hang, own the hollow position, and scale the height before fatigue causes the shoulders or grip to lose control.

Quick answer

Knees-to-Elbows is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.

Curated demonstration

Watch Knees-to-Elbows Technique

The Strict Knees to Elbows by CrossFit. This direct demonstration was reviewed on 2026-08-06.

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Muscles Worked

AbdominalsHip flexorsLatsGrip

Equipment

Pull-up bar

Best For, Avoid If, and Scaling

Best for	Gymnastics WODs, skill practice, and athletes who can keep knees-to-elbows mechanics consistent under fatigue.
Avoid if	Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely.
Scaling	Use hanging knee raises, captain-chair knee raises, or lying reverse crunches.

How to Do the Knees-to-Elbows

Grip the pull-up bar just outside shoulder width and begin in a full but active hang.

Set the shoulders down, bring the ribs toward the pelvis, and create a hollow body position.

Pull down on the bar as you compress the hips and lift both knees toward the elbows.

Make controlled contact with the arms near the elbows without throwing the head backward.

Lower the legs under control to full extension and re-establish the active hang.

For kipping reps, keep the arch-to-hollow rhythm small and driven through the shoulders.

Common Mistakes

Swinging harder instead of creating enough lat tension and hip compression.

Calling a high knee raise a knees-to-elbows rep without making contact.

Losing the active shoulder and hanging passively under fatigue.

Dropping the legs abruptly, which creates a larger and less controllable swing.

Coaching Tips

✓

Build strict knee raises and hollow holds before adding a larger kip.

✓

Think “pull the bar toward the knees” as well as “lift the knees.”

✓

Keep the legs together so the compression and swing remain symmetrical.

✓

Break sets before grip failure makes the return to extension uncontrolled.

Scaling Options

Easier / Beginner

Use hanging knee raises, captain-chair knee raises, or lying reverse crunches.

Harder / Advanced

Perform strict knees-to-elbows, add a slow descent, or progress to toes-to-bar.

Related WODs

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Movement Practice WOD

exercise wod

AMRAP 12

8 controlled reps

10 bodyweight reps

200m easy run or 60 sec cardio

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Technique + Conditioning

scaled workout

4 rounds for quality

10 technique reps

30 sec core hold

12 low-skill conditioning reps

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Frequently Asked Questions

What counts as a knees-to-elbows rep?

The knees should make clear contact with the arms near the elbows before the athlete returns to extension. A knee raise that stops below contact is a useful scale but not the full movement.

Should I learn strict or kipping knees-to-elbows first?

Build active-hang control, strict knee raises, and some strict compression first. Kipping is an efficiency skill for volume, not a substitute for the shoulder and trunk strength needed to control the movement.

How do knees-to-elbows help toes-to-bar?

They train the same active hang, lat-driven pull, and hip compression while using a slightly shorter leg path. Once contact is consistent and controlled, gradually extending the knees can bridge toward toes-to-bar.

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