# Oblique Knee-to-Elbow Hang: A Core Exercise for Aerial, Yoga & Arm Balancing

Page: https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171/oblique-knee-to-elbow-hang-a-core-exercise-for-aerial-yoga-arm-balancing
Text version: https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171/oblique-knee-to-elbow-hang-a-core-exercise-for-aerial-yoga-arm-balancing.md
Podcast: [Mindfulness, Movement, and Exercise](https://stenobird.com/podcast/mindfulness-movement-and-exercise-6528171)
Published: 2026-03-10T22:48:11+00:00
Episode link: https://jennpilotti.substack.com/p/oblique-knee-to-elbow-hang-a-core
Audio file: https://api.substack.com/feed/podcast/190562515/5bc0e41f3892730c1b152974bf03b7b5.mp3
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Duration seconds: 111

## Resource

This follow-up core exercise uses stall bars — but a gym rig, a beam, or even a pole will work just as well. Lying on your back, you’ll actively pull the bar toward your face to create tension, lift your feet, and alternate bringing your knees to each elbow while controlling your hips up and down with intention. We cover both pointed and flexed foot variations so you can feel the difference in how each loads the body. The key is maintaining that active pull and finding your center on the way down — no flopping, no rushing. This one is especially useful if you do any arm balancing, aerial work, pole, yoga, or anything that requires strong torso compression with bent knees. Give it a try and let me know how it feels in the comments. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe

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## Transcript

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