Master the Knees-to-Elbow Progression: Build Strength, Stability, and Control

Are you ready to take your core training to the next level?

The knees-to-elbow progression is a game changing movement for developing total body strength, stability, and mobility.

It’s not just about abs—this dynamic exercise also targets your shoulder girdle, lats, trunk, scapular stabilizers, and more, making it a must have in any serious fitness program!

Let’s dive into the key coaching cues, benefits, and tips to master this movement with precision and intention.

Why Knees to Elbow?

The knees to elbow is more than just a core exercise.

It’s a full body movement that requires strength, control, and mobility.

Here’s why it’s special:

• Core Strength: Engages your entire trunk, including your rectus abdominis, obliques, and deep stabilizers.
• Lat Activation: Pressing down on the bar while pulling your knees upward activates the lats, contributing to a heck  of a lot of upper body strength development.
• Shoulder Stability: Keeps the shoulder girdle engaged, protecting your joints, and building resilience.
• Mobility Gains: Improves hip flexor and scapular strength + mobility while encouraging a strong hollow body position.
• Functional Fitness: Builds the foundation for advanced skills like toes to bar, muscle ups, levers, and so much more.

Coaching Cues for Perfect Form

Executing the knees to elbow movement with proper form is key to maximizing its benefits and avoiding injury.

Here’s how to crush it:

Set Up for Success

1. Grip the Bar: Place your hands shoulder width apart or slightly wider is okay. Wrap your thumbs around the bar for a stronger, more secure grip.
2. Activate Your Lats: Press down through your palms to engage your lats and stabilize your shoulder girdle.

The Movement

1. Hold a Strong Hollow Body Position:

• Compress your ribs toward your hips.
• Squeeze your glutes and tuck your tailbone.
• Engage your quads and straighten your legs, keeping your feet pointed.

2. Lift with Control:

• Use your lats and core to lift your hips, bringing your knees high enough to make contact with your elbows.
• Maintain straight arms and actively pull your shoulders down and away from your ears.

3. Leverage the Hollow Position:

• The hollow body creates tension and leverage, allowing you to move efficiently.
• Think of your body as a single, cohesive unit—avoid swinging or relying on momentum.

Common Mistakes to Avoid

• Shrugging Shoulders: Keep your shoulders down and away from your ears to maintain scapular stability.
• Bent Arms: Straight arms ensure your lats are doing the work.
• Lack of Control: Focus on slow, deliberate movement to maximize strength gains.
• Relying on Momentum: Resist the urge to swing—this is about strict strength, rather than speed.

Scalable for Every Level

Whether you’re just starting or looking to advance, the knees to elbow movement is incredibly versatile.

Beginner Modifications:

• Work on hanging leg raises, focusing on maintaining a strong hollow body position.
• Reduce the range of motion by bringing your knees as high as possible without sacrificing form.

Advanced Variations:

• Add a pause when your knees meet your elbows to increase time under tension.
• Progress to toes to bar or hanging L-sits for an added challenge.

The Benefits You’ll Reap

Incorporating knees-to-elbow progressions into your training offers:

• Stronger Core Stability: Essential for everything from lifts to daily movement.
• Improved Shoulder Health: Enhances scapular strength and mobility.
• Lat and Upper Body Strength: Boosts pulling power for other gymnastics movements.
• Greater Body Control: Sharpens coordination and proprioception.
• Progressive Strength Building: Lays the groundwork for more advanced skills.

How to Add This Move into Your Training

To see results, practice knees to elbow 2-3 times per week as part of your core or gymnastics training. Start with 3-4 sets of 6-8 controlled reps, focusing on quality over quantity.

As you build strength and confidence, increase the range of motion, add pauses, or progress to more advanced variations.

Take the Next Step

Ready to see this movement in action? I’ve got you covered!

Check out my YouTube tutorial for a step-by-step breakdown of the knees-to-elbow progression. 

You’ll find expert coaching cues, demos on form and technique, and progressions to help you master this move and take your training to the next level.

Watch My Tutorial HERE! 

-or-

check out the full video attached for you below at the end of this blog.

Let’s build the strength, stability, and control you’ve been working toward—one rep at a time!

Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life

Are you ready to make longevity and your quality of life a priority, but not sure where to start? 

That’s where my remote coaching program comes in! With my program, you’ll receive:

• Customized Programming: I design a training plan tailored to your current abilities and goals.

• Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.

• Movement Demonstrations: Access videos that break down each progression step-by-step.

• Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.

Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan. 

Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.

Let’s work together to help you crush your fitness goals! 

Learn more about my remote coaching program: Click HERE!