The knees-to-elbows and toes-to-bar movements are two of gymnastics most dynamic core exercises. Using a pull up bar to develop abdominal strength and dynamic hip closing, these two movements are second to none.

Muscle group: Combined


1. Grasp a pull up bar overhead with an overhand grip just outside your shoulders.
2. Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
3.. From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.


The legs will be bent during this exercise and the hips should rotate for the athlete to get their knees to their elbows, not to their triceps.
The knees must be allowed to separate.

All exercises