Gorilla Chin-Up Crunch
A chin-up with the knees crunched up to chest height as you pull. The abs and hip flexors work against your bodyweight while the lats and biceps do the pulling.
Primary muscles
- Abs (Rectus Abdominis)
- Lats (Latissimus Dorsi)
Secondary muscles
- Biceps
- Hip Flexors
- Forearm Flexors
- Sets
- 3
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an underhand grip slightly wider than shoulder width and bend your knees to 90 degrees so your thighs hang straight down and your shins point back.
Brace your abs and set your shoulders down.
Pull yourself up while crunching your knees toward your chest at the same time.
Finish with your nose at bar height and your knees at chest level.
Lower slowly back to the hang, returning your thighs to vertical.
Breathing: Exhale as you pull and crunch, inhale as you lower.
Coaching tips
Pull and crunch together
Knees reach the chest as the chin reaches the bar
Control the way down
Common mistakes
Kipping or swinging the legs
Finishing the pull before the crunch
Dropping out of the top
Safety notes
Build strict chin-ups and hanging knee raises before combining them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.