Core · TRX
Ring Hanging Knees to Elbows
How to do the ring hanging knees to elbows, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from the TRX handles with your arms extended and shoulders engaged. Drive both knees up toward your elbows by crunching your abs, then lower your legs under control without swinging. Keep your grip firm and your shoulders locked down throughout.
- 1Lower abs crunching as the knees come up
- 2Hip flexors pulling the knees toward the elbows
- 3Controlled lowering with no swing
Common mistakes
- Swinging your body to throw the knees up
- Letting your shoulders shrug toward your ears
- Arching your lower back at the bottom
Muscles worked
The ring hanging knees to elbows mainly works the lower abs and hip flexors, with the forearms, upper abs, lats, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- Upper AbsSupport
- LatsSupport
- ObliquesSupport
- BicepsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the ring hanging knees to elbows for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.