Strength Training · Bodybuilding · Functional Fitness · Calisthenics
Hanging Knee Raise
The hanging knee raise trains your abs and hip flexors by lifting bent knees toward your chest while hanging from a bar. Curling your pelvis upward makes it more than just a leg lift.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Grasp the bar with an overhand grip slightly wider than your shoulders.
- Hang with straight arms, shoulders lightly engaged, and knees slightly bent.
- Raise your bent knees until your thighs are about parallel to the floor.
- Curl your pelvis toward your ribs to bring your knees a little higher.
- Lower your legs under control to the starting hang.
Form cues
- Exhale as your knees rise.
- Keep your ribs down.
- Keep your neck long.
Common mistakes
- Swinging for momentumPause until your body is still before starting each repetition.
- Pulling up with your armsKeep your elbows straight so the movement comes from your hips and trunk.
- Forcing extra heightUse only the range you can reach without leaning far backward.
Safety
A slipping grip can cause a fall. Fatigue or an uncontrolled drop into the bottom position can strain your shoulders.
- Check that the bar is secure and your hands are dry.
- Use a stable platform to reach the bar and step down safely.
- End the set before your grip starts to open or your shoulders lose support.
If hanging causes shoulder pain or your grip cannot support you comfortably, choose a supported knee raise and seek professional advice if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 45 sec
Start at the lower end and add repetitions only while you can keep each rep controlled.