WellPath Fusion

Hanging Knee Raise

A hanging knee raise lifts your knees towards your chest while hanging from a bar, working your abs and hip muscles and building grip at the same time.

How it moves
Hang with straight arms, shoulders setAbs and hip flexors working. A simplified figure, not a full form check.
Main muscle
Abs
Also works
Forearms,Obliques
Equipment
Pull-up bar
Level
Intermediate
Where to start
2 to 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated · Published

How do you do it?

  1. Hang from the bar. Grip a pull-up bar with your hands shoulder-width apart and hang with straight arms.
  2. Set your shoulders. Pull your shoulders down slightly so you are not hanging loosely.
  3. Lift your knees. Bend your knees and raise them towards your chest, curling your hips up at the top.
  4. Pause. Hold briefly without swinging.
  5. Lower slowly. Lower your legs with control until they hang straight.

What are the most common mistakes?

  • Swinging. Pause at the bottom of each rep to stop the swing.
  • Lifting only the thighs. Curl your hips up so the abs, not just the hip flexors, do the work.
  • Dropping down. Control the lowering.

How can you make it easier or harder?

Make it easier

Do reverse crunches on the floor: lie on your back and curl your knees towards your chest.

Try next: Crunch
Make it harder

Raise straight legs instead of bent knees.

Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.

Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.

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