Instructions

1. Hang from a pull up bar with hands about shoulder width apart
   1. If you do not have enough clearance to hang with straight legs you can bend your legs so your feet are off the ground
2. Engage your scapular muscles by pulling your torso up slightly while keeping your arms straight
3. Lift a single knee up to waist height
4. Lower your knee back to the starting position and simultaneously lift your opposite knee
   1. If you do not have enough clearance to straighten your legs you can bend your legs so your feet are off the ground
5. Repeat lifting alternating knees for desired number of reps
   1. A single knee lift is one rep