Hanging Knee Raise

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Use a pull-up bar with a secure grip. If your hands slip, use chalk. If grip is the limiting factor, you can use lifting straps for higher-rep sets, but keep your shoulders stable and controlled. Make sure there’s enough clearance below you to raise your knees freely.

Starting Position

Hang from the bar with an overhand grip slightly wider than shoulder-width. Set your shoulders down and back (active hang) so you’re not passively hanging through the joints. Keep your ribs down, core braced, and legs together. Start with your body still—no swinging.

Execution

Inhale and brace. Initiate the movement by tightening your abs and slightly posteriorly tilting your pelvis (think “tuck your tail”). Raise your knees up toward your chest in a controlled motion, keeping legs together and minimizing swing. Bring knees as high as you can while maintaining control (ideally to hip height or higher). Exhale near the top, pause briefly and squeeze your abs. Slowly lower your legs back to the start under control until your hips and knees are fully extended again. Reset any swing and repeat for the desired reps.

Tips on doing this exercise

Think “ribs down, tail tucked”—pelvic control is the key to feeling abs instead of hip flexors.

Start each rep from dead still; if you swing, pause and reset.

Control the lowering (2–3 seconds) to build stronger abs and reduce swinging.

If grip limits you, train grip separately or use straps so the core stays the focus.

To progress: raise knees higher, add a pause at the top, or advance to hanging leg raises once strict knee raises are easy.

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Common Mistakes

Swinging the body and using momentum instead of core control

Passively hanging with shoulders shrugged up (no active shoulder position)

Arching the low back and lifting knees without pelvic control

Cutting range short or dropping legs too fast

Kicking the legs or turning it into a kip

Letting knees flare out instead of staying together

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Recommended Ranges

Core strength: 3–5 sets of 6–12 reps (strict, controlled)

Hypertrophy/abs focus: 3–4 sets of 10–15 reps (pause at top, slow lowering)

Beginner: 2–3 sets of 4–8 reps (shorter range, reset swing each rep)
Rest 60–90 seconds between sets.

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