Hanging Knee Raise
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The Hanging Knee Raise is a bodyweight strength exercise performed by hanging from a pull-up bar and raising your knees toward your chest while keeping your core engaged. Its primary purpose is to build lower abdominal strength and improve core stability. It mainly targets the abs, with secondary engagement of the hip flexors, making it ideal for athletes, gymnasts, or anyone seeking to enhance midline control and hanging endurance without equipment beyond a bar.
How to Perform Hanging Knee Raise
- 1Grip a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with arms fully extended and body relaxed.
- 2Engage your core by pulling your belly button toward your spine, keeping legs straight and together.
- 3Inhale deeply, then exhale as you bend your knees and slowly raise them toward your chest, leading with your knees.
- 4Continue lifting until your knees are at or above hip level, keeping the movement controlled without swinging.
- 5Pause briefly at the top while squeezing your abs.
- 6Inhale as you slowly lower your knees back to the starting position with control.
- 7Repeat for desired reps, maintaining steady breathing throughout.
- 8Key form tips: Avoid using momentum or kipping—keep the motion strict and controlled. Do not let your body swing or shoulders shrug. Common mistakes: Incomplete range of motion or arching the lower back—focus on curling the pelvis upward.
