---
title: "Suspension Trainer with Grips Hanging Knees to Elbows"
description: "Adjust the suspension trainer handles to an overhead position."
locale: en
slug: suspension-trainer-with-grips-hanging-knees-to-elbows
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-knees-to-elbows"
primaryMuscle: "Core"
secondaryMuscles: ["Forearms","Front delts","Lats","Quads"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/d9fb1584-suspension-trainer-with-grips-hanging-knees-to-elbows.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# Suspension Trainer with Grips Hanging Knees to Elbows

Adjust the suspension trainer handles to an overhead position.

## How to do it

1. Adjust the suspension trainer handles to an overhead position. Grasp the handles with an overhand grip (palms facing forward) and hang with your arms fully extended and feet off the floor.
2. Engage your core and pull your knees up towards your elbows, focusing on contracting your abdominal muscles.
3. Bring your knees as close to your elbows as possible while maintaining control and stability.
4. Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Focus on using your abdominal muscles to lift your knees.
- Breathe steadily: exhale as you lift your knees and inhale as you lower them.
- Start with a smaller range of motion and gradually increase as your strength improves.

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