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Hanging Knee Raise

Core · core · intermediate

Hanging Knee Raise — start positionStart
Hanging Knee Raise — end positionFinish
similar: Hanging Leg Raise

How to do it

Hang from a bar with the shoulders pulled down away from the ears, then curl the pelvis under and lift both knees above hip height before lowering them slowly without swinging.

Muscles worked

Primary: core · Also works: hip_flexors, forearms

Equipment

Pull-up bar

Common mistakes

  • Swinging back and forth and using the kip to throw the knees up
  • Lifting only to hip height with no pelvic tilt, which is pure hip flexor and no abs
  • Hanging passively with the shoulders up around the ears instead of actively pulling them down

Variations

  • Use captain's chair supports to remove the grip limitation
  • Pause one second at the top
  • Progress to straight-leg hanging leg raises

Can't do this one? Swap it for

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

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