Hanging knee raise
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Forearms, Obliques
- Hang from a pull-up bar with an overhand grip, keeping your hands shoulder-width apart and your arms fully extended.
- Engage your core and lift your knees toward your chest until your thighs are at least parallel to the floor, avoiding any swinging or momentum.
- Slowly lower your legs back to the starting position, maintaining control to prevent your body from swaying.
Tips
- Before lifting your knees, draw your lower abdomen inward slightly and tilt your pelvis so your lower back does not arch, keeping your torso stable throughout the movement.
- Lower your legs at a controlled pace, stopping before your hips begin to swing forward, so your body stays vertical and ready for the next repetition.
- Grip the bar firmly with both hands and keep your shoulders pulled down away from your ears so your body hangs in a stable position before each rep.
Common mistakes
- Using a swinging or rocking motion to carry the knees upward rather than lifting them with a deliberate abdominal contraction, so the torso moves back and forth throughout the set.
- Stopping the knees well below parallel to the floor on every repetition, leaving the movement range consistently incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
