Hanging Knee Raise

Muscles worked

Setup

1. Grip the pull-up bar with an overhand, shoulder-width grip.
2. Hang with your arms fully extended and feet off the floor, ensuring your body is stable.
3. If using a wall-mounted bar, position your back close to the wall to help minimize momentum.
4. Engage your lats and pull your shoulder blades down to create a stable base for the movement.

How to do it

1. Exhale as you pull your knees toward your chest by tilting your pelvis upward and rounding your lower back.
2. Continue the movement until your thighs are past parallel to the floor, squeezing your abdominals hard at the top.
3. Inhale and slowly lower your legs back to the starting position using a controlled 3-second tempo.
4. Stop the descent just before your legs go behind your torso to prevent swinging into the next rep.

Form checklist

• Avoid using momentum or swinging the legs to generate lift.
• Focus on 'curling' the pelvis toward the ribs rather than just lifting the knees.
• Keep your shoulders depressed away from your ears throughout the entire set.
• Maintain a slight 'hollow body' position at the bottom to keep constant tension on the abs.

Pro tips

• To maximize lower ab recruitment, think about showing your glutes to the wall in front of you at the peak of the movement.
• Maintain a firm grip and active lats to prevent your body from swaying like a pendulum.

Make it harder

• Add a twist at the top of the movement, bringing your knees toward your opposite armpit to increase oblique activation.
• Slow down the eccentric phase to 5 seconds to increase time under tension.

Frequently asked

What muscles does the hanging knee raise work?

The hanging knee raise primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the hanging knee raise?

The hanging knee raise uses pull up bar.

Is the hanging knee raise good for beginners?

The hanging knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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