Hanging Knee Raise

Technique

The hanging knee raise is performed hanging from a pull-up bar and drawing the knees up toward the chest. Bending the knees shortens the lever compared with a straight-leg raise, making it a good entry point for hanging core work. To make the abs rather than just the hip flexors do the work, finish each rep by curling the pelvis up so the lower back rounds slightly, and lower the legs slowly without swinging.

Steps

1. Hang from a pull-up bar with an overhand grip, arms straight and shoulders engaged
2. Brace the core and keep the legs together
3. Raise the knees toward the chest, curling the pelvis up at the top
4. Pause briefly with the knees high
5. Lower the legs slowly to a straight hang without swinging

Common mistakes

• Swinging the body to throw the knees up
• Stopping when the thighs reach horizontal instead of curling the pelvis
• Dropping the legs quickly instead of controlling the lowering

Variations

• Captain's chair knee raise with back and forearm support
• Hanging knee raise with a twist to the side for the obliques
• Hanging leg raise with straight legs as a harder progression

FAQ