Il knees to elbows is a simpler variant of hanging leg raises; both are well-known exercises in the fitness world, especially by those who practice Crossfit and bodybuilding.
It is a bodyweight exercise very useful for the abdominal muscles and the force of the core. Let's find out how to perform knees to elbows and what muscles it trains specifically.
Index
Knees to elbows execution
To perform the knees to elbows, you only need to have a pull-up bar or any bar that is hanging and well fixed.
Let's see the steps for a perfect execution:
- Hang from a pull-up bar with your hands slightly wider than your shoulders
- Without swinging and contracting the core, bend the knees and trunk to lift the knees up and back towards the elbows
- Ideally, place your arms in contact with your knees at the end of each repetition
- Control the downward movement to maintain tension on the abs and hip flexors
It is essential to control the speed to minimize oscillations.
This exercise can be performed in series of 10/30 repetitions; if the exercise is not challenging with these reps, you can try hanging leg raises or a combination of the two exercises, depending on the goals and strength of the subject.
Muscles involved
The kneew to elbows is an exercise that born to train the abdominals; it gives rise to a dynamic movement that tones the abdominal area of the core.
This exercise, using only your own body weight, works deeply on the oblique abdominals and core and also on the hip flexors.
Benefits
- Bodyweight exercise: this exercise does not require the use of any tools; anyone who has a bar at home or can get it very easily and without excessive costs; here is the knees to elbows is an exercise that can be performed anywhere
- Ease of execution: knees to elbows can be performed by anyone, regardless of their level of training; It is always advisable to carry out the first exercises together with a personal trainer, who will be able to indicate errors with certainty and explain the correct execution
- Variation to the usual crunches: the knees to elbows is an unusual variation on the classic crunches; you can add it to your weekly training schedule and vary with many other abdominal exercises
- Presa firm hands; knees to elbows requires a firm grip on the hands, which is a determining factor in many outdoor activities such as climbing and kayaking.
Knees to elbows variants
This exercise allows you to change the speed of movement and add a rest, usually when the legs are in a horizontal position; if you decide to use the straight leg position to increase the difficulty, the exercise becomes a real hanging leg raises.
And you, have you ever performed knees to elbows? Let us know in the comments and remember to follow us on our telegram channel