Muscle groups

Back, Core


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


Required Equipment


Progressions And Regressions