Strict Knees-to-Elbows
Also known as: KTE Strict, Hanging Knee Raises, Strict Knee-to-Elbow Raises
How to do the Strict Knees-to-Elbows
Setup: Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, shoulders active, core engaged.
Movement: Lift knees upward toward the elbows while keeping the torso stable, then lower legs back to full extension under control.
Standards:
- Knees reach elbows at top
- Arms fully extended at bottom
- Strict, controlled motion with no kip
Focus Points: Engage core and hip flexors, stabilize shoulders, avoid swinging, maintain smooth and controlled movement.
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