Hanging Knee Raise
Bodyweight core exercise performed hanging from a pull-up bar, targeting rectus abdominis and hip flexors to build abdominal strength and stability; progressed by straightening legs or adding weight.
About Exercise
Equipment
Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Forearms, Lats
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Forearms
4/10Flexors
Lats
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Grip a pull-up bar with an overhand grip slightly wider than shoulders and hang with arms extended and body straight in a dead hang.
- Engage core by tucking pelvis and squeezing glutes.
- Exhale and raise knees toward chest using abs and hip flexors.
- Keep movement controlled without swinging.
- Pause briefly at top to squeeze abs.
- Inhale and lower legs slowly to full extension.
- Return to stable dead hang before next rep.
Coaching Tips
Form Cues
- Tuck pelvis backward
- Drive with abs not momentum
- Shoulders away from ears
- Control the descent
- Keep body still
Breathing
Exhale as you raise your knees; inhale as you lower them while bracing your core throughout.
Tempo
3-1-2
Range of Motion
From full dead hang with legs extended to knees reaching chest level or thighs parallel to floor.
Safety
Safety Notes
- Ensure sufficient grip strength to avoid slipping
- Avoid if acute back or shoulder injury present
- Consult professional with diastasis recti or pregnancy
- Use ab straps if grip limits core focus
- Stop if sharp pain occurs
Spotting
Spotting not required; perform in controlled environment with safety mats below if needed.
Common Mistakes
- Using swing for momentum
- Arching lower back
- Gripping too tightly causing fatigue
- Incomplete range on descent
- Not engaging lats for stability
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Grip weaknesses
- Recent abdominal surgery
- Pregnancy without clearance
Flexibility Needed
- Full shoulder flexion for hang
- Adequate hip flexion range
- Wrist and elbow extension
Build Up First
- Ability to dead hang 20-30 seconds
- Basic core bracing technique
- Posterior pelvic tilt control
Also known as
Hanging Knee Tucks, Captains Chair Knee Raises, Hanging Abs Raises
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