Also known as: knee tuck pullups, tuck pull ups, tucked knee pull-up, tuck pullups

What is Knee sit pull ups?

Knee sit pull ups are a medium-difficulty hanging pull exercise that combines a knee raise and a pull-up to target the core and back. They primarily work the abdominals and latissimus dorsi while engaging the biceps, shoulders, and grip for improved pulling strength and torso control.

How to Do Knee sit pull ups

  1. Set hand grip: Grab the pull-up bar with a shoulder-width, overhand grip; hang with arms fully extended and engage shoulders to protect the joints.
  2. Brace your core: Create a hollow-body tension by drawing your ribs down and tightening the abs to stabilize the spine before the movement.
  3. Tuck knees up: Bend your knees and drive them toward your chest while keeping the core braced and avoiding excessive swinging.
  4. Pull chest to bar: Pull your chest toward the bar using the lats and arms, maintaining the tucked-knee position and controlled breathing.
  5. Lower with control: Slowly lower back to the dead hang while extending the legs slightly, keeping tension in the back and core to protect 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
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of knee sit pull ups?

Knee sit pull ups build core and mid-back strength while improving pulling power and grip. They also enhance torso stability, shoulder control, and coordination by combining a knee raise with a pulling motion.

What are common mistakes when performing knee sit pull ups?

Common errors include using momentum or swinging, incomplete range of motion, flaring elbows, arching the lower back, and failing to brace the core. These reduce effectiveness and increase shoulder strain.

How can I progress or modify knee sit pull ups?

To regress, use resistance bands, assisted pull-ups, or perform negatives and hanging knee raises. To progress, add slow eccentrics, increase reps, use weight, or move toward L-sit or toes-to-bar variations.