Hanging Knee Raise
Strengthen your core and build serious abs! Hanging Hip Leg Raises target your lower abs and hip flexors for a powerful workout.
The Hanging Knee Raise is a compound exercise that mainly works the core, with help from the forearms. You'll need: pull up bar.
Required Equipment
Hanging Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Forearm Flexor (brachioradialis)
Hanging Knee Raise Variations and Alternatives
How to do the Hanging Knee Raise
Grip a pull-up bar with your hands shoulder-width apart using an overhand grip (palms facing away from you).
Start by hanging with your arms fully extended and your legs straight down below you.
Keeping your legs straight, brace your core and lift your legs up in front of you while simultaneously flexing your hips to raise your feet towards the bar.
As you lift your legs, avoid swinging and use a controlled motion to prevent momentum from assisting the movement.
Continue lifting your legs until your thighs are at least parallel to the ground, but ideally raise them as high as possible towards the pull-up bar without bending your knees.
Pause briefly at the top of the motion.
Slowly lower your legs back down to the starting position in a controlled manner, ensuring that you maintain tension in your core.
Repeat for the desired number of repetitions.
Make sure you maintain control throughout the entire movement and do not allow your body to swing. Adjust the number of repetitions and sets to match your fitness level.
---
Hanging Knee Raise FAQs
What muscles does the Hanging Knee Raise work?
The Hanging Knee Raise mainly works the core, with help from the forearms. The main muscles are the rectus abdominis.
What equipment do you need for the Hanging Knee Raise?
Pull up bar.
Is the Hanging Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hanging Knee Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Hanging Knee Raise variations and alternatives?
Similar exercises include the Hanging Deadbug, Hanging Hollow Hold, Hanging Knee-To-Elbow and Bodyweight Hanging Knee-Tuck.
Training calculators
Work out the numbers behind your training before your next session.