Exercise guide
Hanging Alternating Knee Raise
- Intermediate
- Compound
- Rep-based
- Waist
The Hanging Alternating Knee Raise is a functional core exercise that targets the lower abdominals and obliques while improving grip strength and shoulder stability. By lifting one leg at a time, it challenges rotational stability and allows for a deeper focus on pelvic tilt and muscle contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grasp the pull-up bar with a shoulder-width overhand grip.
- Hang with your arms fully extended and your feet off the floor, creating a 'dead hang' position.
- Engage your lats and pull your shoulder blades down and back to stabilize the upper body.
- Tighten your core and bring your legs together to establish a stable starting position.
How to do it
- Exhale as you drive your right knee toward your chest, tucking your pelvis forward to maximize abdominal contraction.
- Inhale and slowly lower your right leg back to the starting position with a controlled 2-second tempo.
- Immediately repeat the movement with your left knee, alternating sides for each repetition.
- Keep the non-moving leg straight and still to prevent the body from swinging.
Form checklist
- Avoid using momentum or swinging the legs to lift the knees.
- Ensure your lower back rounds slightly at the top to fully engage the rectus abdominis.
- Keep your shoulders 'packed' and away from your ears throughout the entire set.
- Maintain a vertical torso; do not lean back excessively as you lift the knee.
Pro tips
- To increase oblique activation, slightly rotate your knee toward the opposite shoulder at the peak of the movement.
- Focus on the 'mind-muscle connection' by imagining you are pulling your pubic bone toward your ribcage.
- Squeeze the bar as hard as possible to create irradiation, which increases core stability and grip endurance.
Make it harder
- Add a 2-second pause and a hard squeeze at the top of each repetition.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the hanging alternating knee raise work?
- The hanging alternating knee raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the hanging alternating knee raise?
- The hanging alternating knee raise uses pull up bar.
- Is the hanging alternating knee raise good for beginners?
- The hanging alternating knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.