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 both of your knees up to waist height
4. Lower knees, straightening out your legs
   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 from step 3 for the desired number of reps