Strength Training · Calisthenics
Ab-Strap Knee Raise
The ab-strap knee raise trains your abs by lifting your knees and curling your pelvis while your upper arms rest in straps. The support reduces the grip demand of a hanging knee raise.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Slide your upper arms fully into the straps from a stable step.
- Grasp the strap handles with your elbows bent.
- Lift your feet off the step into a vertical hang.
- Raise your bent knees toward your chest.
- Curl your pelvis toward your ribs at the top.
- Lower your legs slowly back to the starting hang.
Form cues
- Keep your neck long.
- Exhale as your knees rise.
- Squeeze your knees together.
Common mistakes
- Swinging for momentumLet your body settle between repetitions rather than kicking your legs forward.
- Arching your lower backShorten the lowering range if you cannot keep your ribs stacked over your pelvis.
- Leaning backward to lift higherKeep your torso nearly vertical instead of chasing extra knee height.
Safety
Poor strap placement or fatigue can strain your shoulders as they support your weight. Worn straps or insecure attachments can cause a fall.
- Check the straps, stitching, attachment closures, and bar weight rating before use.
- Set both straps at equal height.
- Use a stable step to enter and exit rather than jumping into the straps.
- End the set if a strap shifts or your shoulders no longer feel comfortably supported.
If you have shoulder pain or instability, choose a supported alternative or ask a physiotherapist before using suspended straps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Ab Straps
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with fewer repetitions if needed to maintain control throughout the set.