Knees-to-Elbows Skill Practice
knees-to-elbows progression
Every 2:00 x 6 rounds
3-5 quality Knees-to-Elbows reps
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
Knees-to-Elbows — CrossFit Technique Guide
BB
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 are a hanging gymnastics movement in which both knees travel upward until they contact the arms near the elbows. Build Knees-to-Elbows with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
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The Strict Knees to Elbows
CrossFit · reviewed 2026-08-06
Muscles Worked
AbdominalsHip flexorsLatsGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Knees-to-Elbows, plus the specific abdominals and hip flexors capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Knees-to-Elbows if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: swinging harder instead of creating enough lat tension and hip compression. |
| Scaling | Use hanging knee raises, captain-chair knee raises, or lying reverse crunches. |
How to Do the Knees-to-Elbows
1
Grip the pull-up bar just outside shoulder width and begin in a full but active hang.
2
Set the shoulders down, bring the ribs toward the pelvis, and create a hollow body position.
3
Pull down on the bar as you compress the hips and lift both knees toward the elbows.
4
Make controlled contact with the arms near the elbows without throwing the head backward.
5
Lower the legs under control to full extension and re-establish the active hang.
6
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.
Training Examples
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Knees-to-Elbows Capacity Builder
knees-to-elbows workout
5 controlled rounds
3-5 quality Knees-to-Elbows reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
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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