What is Knee sit pull ups?

Knee sit pull ups are a calisthenics pull exercise where you hang from a bar and simultaneously bring your knees toward your chest while pulling your upper body up. It primarily targets the core and back and is rated medium difficulty, suitable for building mid-level pulling strength.

How to Do Knee sit pull ups

  1. Set your grip: Use an overhand grip shoulder-width apart; hang with arms fully extended and feet off the ground, engaging shoulders and core to stabilize the body.
  2. Tuck your knees: Bend at the hips and knees, pulling knees toward your chest while keeping the torso tight and avoiding swinging or momentum.
  3. Pull up strong: Drive your elbows down and back, lifting your chest toward the bar as your knees rise; focus on back and core engagement.
  4. Pause and squeeze: Hold the top position for one second, squeezing the lats and bracing the core to maximize muscle activation and control.
  5. Lower with control: Slowly extend arms and lower your legs back to the starting hang, maintaining tension and avoiding sudden drops to protect the shoulders.

Muscle Groups

Core, Back

Description

Engage in Knee-Sit Pull-Ups to target your upper body and core muscles effectively. Begin by hanging from a pull-up bar with an overhand grip, arms fully extended, and feet off the ground. Bend your knees and pull them up towards your chest, bringing your thighs close to your abdomen while simultaneously pulling your chest towards the bar. Pause briefly at the top of the movement, then lower yourself back down with control to the starting position. Focus on engaging your back, arms, and core throughout the exercise to maximize muscle activation and strength development.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of knee sit pull ups?

Knee sit pull ups strengthen the core and upper back while improving pulling strength and scapular control. They also enhance midline stability and help bridge the gap between knee raises and full pull-ups.

What common mistakes should I avoid?

Avoid using momentum or swinging, performing partial reps, flaring the elbows, or relaxing the core. These reduce effectiveness and increase shoulder strain. Focus on controlled movement and full range of motion.

How can I progress or find alternatives?

Progress by increasing reps, slowing tempo, adding pauses, or moving toward full pull-ups. Alternatives include assisted pull-ups, negatives, hanging knee raises, and toes-to-bar variations to build core and pulling strength.