Also known as: knee tuck, knee tuck pull-up, knee-to-bar transition, knee-assisted transition, assisted bar transition

What is Knee muscle up?

The Knee muscle up is a medium-difficulty pull exercise where you tuck the knees and pull to transition over a bar. It primarily targets the back (lats) along with biceps and shoulders, and serves as a progression toward strict muscle-ups.

How to Do Knee muscle up

  1. Grip the bar: Use an overhand grip slightly wider than shoulder-width; hang with arms fully extended to set a stable starting position and engage the shoulders.
  2. Tuck knees upward: Drive your knees toward your chest explosively while keeping the torso tight; breathe out to initiate upward momentum and protect the lumbar spine.
  3. Pull and lean: Pull the elbows down and back while throwing the chest toward the bar; lean slightly forward to help the transition over the bar.
  4. Transition over bar: Shift hips and chest over the bar, use a short rock of momentum if needed, and push the chest forward to clear the bar safely.
  5. Control the descent: Lower yourself slowly back to a dead hang, extend the arms fully, and reset scapular position before repeating to avoid shoulder strain.

Muscle Groups

Back

Description

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Perform a Knee Muscle-Up by gripping the pull-up bar with hands slightly wider than shoulder-width apart. Hang from the bar with arms fully extended. Pull your knees up towards your chest while simultaneously pulling yourself up towards the bar. Transition your body over the bar once your chest is above it. Extend your arms to complete the motion, then lower yourself back down with control. This exercise targets the upper body muscles and serves as a modification for those working towards full muscle-up proficiency.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Knee muscle up?

The Knee muscle up builds pulling power, hip-drive coordination, and upper-body transition strength while reducing strict muscle-up demands. It strengthens the lats, biceps, and shoulders and improves timing for kipping or dynamic transitions.

What common mistakes should I avoid?

Common mistakes include relying only on momentum, neglecting scapular engagement, mistiming the knee tuck, and flaring the elbows. Avoid jerky swings, shoulder collapse, and incomplete control on descent to reduce injury risk.

How can I progress to a full muscle-up or find easier alternatives?

Progress by improving pull strength (weighted pull-ups), practicing false-grip transitions, and gradually reducing knee assist. Easier alternatives include band-assisted or jumping transitions and high pulls to chest while improving mobility and scapular control.