---
title: "Band Assisted Chin Up (From Knee)"
description: "Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight."
locale: en
slug: band-assisted-chin-up-from-knee
url: "https://hi.fitness/exercises/band-assisted-chin-up-from-knee"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Pull-up bar","Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/55836954-band-assisted-chin-up-from-knee_female.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Band Assisted Chin Up (From Knee)

Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight.

## How to do it

1. Loop a resistance band around a pull-up bar and secure the other end under one knee while keeping the other leg straight.
2. Grip the pull-up bar with an underhand grip (palms facing back), hands shoulder-width apart.
3. Using the assistance of the band, pull yourself up until your chin is above the bar.
4. Lower yourself back down to the starting position in a controlled manner.

## Form tips

- Ensure the resistance band is securely in place under your knee to provide consistent assistance and avoid injury.
- Avoid using momentum; focus on using your arm and back muscles to perform the pull-up.
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.

## Similar exercises

- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Resistance band
- [Superman Pulls](https://hi.fitness/exercises/superman-pulls) - Lats · Bodyweight
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Resistance band
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar