NEUTRAL GRIP PULL UP KNEE RAISE

The neutral grip pull-up knee raise is a compound combination movement that pairs a neutral-grip pull-up with a hanging knee raise performed at the top of the pull. Gripping parallel handles with palms facing each other reduces shoulder strain compared to a pronated grip while still driving strong lat and bicep recruitment, and adding the knee raise at the top folds in direct core work without breaking the set. It demands both pulling strength and hip flexor control, making it a more advanced combination exercise than either movement performed alone.

Muscles Targeted

• Primary: Latissimus dorsi, biceps brachii
• Secondary: Rectus abdominis, hip flexors (iliopsoas, rectus femoris)
• Tertiary: Rear deltoids, forearms, rhomboids

Starting Position

Grip neutral (parallel) handles on a pull-up bar with palms facing each other and hands roughly shoulder-width apart. Hang with your arms fully extended, shoulders engaged and pulled down away from your ears, and legs extended together beneath you. Brace your core before initiating the first rep so the movement starts from a dead hang, not a swinging position.

Execution Steps

1. Initiate the pull by depressing and retracting your shoulder blades before bending your elbows
2. Pull your chin over the bar, driving your elbows down and back and keeping your torso vertical
3. At the top of the pull, flex your hips and knees to bring your knees up toward your chest
4. Squeeze your abs briefly at the top of the knee raise, keeping the movement controlled rather than kicked up
5. Lower your knees back down before beginning to extend your elbows
6. Lower your body under control back to a full dead hang to complete the rep
7. Reset briefly at the bottom to eliminate swing before starting the next rep

Form Cues

• Avoid kipping: Generate the pull and the knee raise from muscular effort, not body swing
• Drive elbows down and back: Think about pulling with your lats rather than just bending your arms
• Curl the pelvis under: A slight posterior pelvic tilt when raising the knees increases ab engagement over hip flexor dominance
• Keep wrists straight and neutral throughout to protect the forearms and elbows
• Control the eccentric on both the pull and the leg lower - resist the urge to drop quickly

Common Mistakes

• Using momentum or kipping: Swinging the body to help complete the pull turns the exercise into a different, lower-quality movement. Slow down and eliminate swing before adding the knee raise.
• Stopping short of chin over the bar: A partial pull-up reduces lat and bicep recruitment. Pull until your chin clears the bar.
• Not fully extending at the bottom: Cutting the descent short shortens the range of motion and reduces total work. Return to a full hang each rep.
• Yanking the knees up with momentum: Explosively kicking the legs up recruits hip flexor swing instead of controlled ab contraction. Raise the knees deliberately.
• Rounding the shoulders forward: Letting the shoulders roll forward at the top strains the shoulder joint. Keep the chest lifted and shoulder blades engaged.

Variations

• Assisted neutral grip pull-up knee raise: Use a resistance band or assisted pull-up machine to build the pulling strength needed for the full movement
• Straight-leg toes-to-bar: Replacing the knee raise with a straight-leg raise increases the core and hip flexor demand
• Weighted neutral grip pull-up knee raise: Adding a dip belt once bodyweight reps are mastered increases pulling strength further
• Wide-grip pull-up knee raise: Widening the hand position shifts more emphasis onto the lats
• L-sit pull-up: Holding the legs extended and parallel to the floor throughout the entire pull increases the core and hip flexor challenge

Tips for Progression

• Master strict pull-ups and hanging knee raises separately before combining them into one movement
• Use band-assisted reps to build volume while keeping form clean, then reduce assistance over time
• Add a brief pause at the top of both the pull and the knee raise to increase time under tension
• Progress to a weighted version once you can perform 8-10 clean bodyweight reps with full range of motion

Training Notes

Train the neutral grip pull-up knee raise as a back and core compound exercise one to two times per week, early in a pulling or upper-body session while grip and pulling strength are fresh. Work in the 5-10 rep range for three to four sets, resting 90-120 seconds between sets given the combined strength and core demand. It pairs well with rowing movements and hanging core work in the same session.