Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
Loading
Strength movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
Continue alternating between legs until the set is complete.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
Related movements