Exercise Guide
Hanging Knee Raise
Knees drawn to the chest while hanging from a bar. The scaled version of the hanging leg raise, and the one most people should be doing.
BeginnerStrengthPullIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Isolation
Secondary Muscles
Forearms
How to Perform
- 1
Hang from a pull-up bar with your arms straight and your shoulders pulled down.
- 2
Without swinging, draw your knees up toward your chest.
- 3
Curl your pelvis up slightly at the top so the abs finish the rep rather than the hip flexors.
- 4
Lower your legs under control to a full hang.
Tips
- ★If you are swinging, you are using momentum - pause at the bottom of every rep.
- ★The last few degrees, where your hips curl up, is where the abs actually work.