Instructions

1. 1

   Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

2. 2

   Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3

3. 3

   Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.

4. 4

   Continue alternating between legs until the set is complete.