Exercises | Gym | Knees to chest

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Knees to chest

How to do knees to chest

These will strengthen your core and prepare you for more difficult exercises.

get fit to join royal marines knees to chest step one

Jump up and grab a pull up bar with your palms facing away from you, making sure that your hands are about shoulder-width apart. Ideally, the bar will be high enough that your feet clear the ground, but you can still do these if you have a low bar or a doorway bar—they’ll just feel a little bit more awkward.

get fit to join royal marines knees to chest step two


Pull your shoulders back and down while you tighten the rest of your body into a straight line. Keeping your legs tight together, tuck your knees up toward your chest. Squeeze towards your chest, then lower your legs back down into a straight line. If you’re using a low bar, simply keep your legs bent the entire time.

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