Hang from a pull-up bar with an overhand grip, arms fully extended, and hands shoulder-width apart.

Engage your core and keep your legs together.

Exhale and lift your knees towards your chest by flexing your hips and abs.

Raise your knees as high as possible without using momentum.

Hold the top position briefly.

Inhale and slowly lower your legs back to the starting position with control.

Repeat for the desired number of repetitions.