A beginner strength exercise done using just your bodyweight that mainly works the abdominals. 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.
Updated
Primary
Abdominals
Equipment
Bodyweight
Level
beginner
Wind Sprints demonstration
Wind Sprints, starting positionWind Sprints, finishing position
How to Perform
1Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
2Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
3Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
4Continue alternating between legs until the set is complete.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
