Hanging knee raise

A hanging core exercise that trains the lower abdominals and hip flexors while also building grip strength and shoulder stability. It's the entry progression toward hanging leg raises.

How to Perform

1. Hang from a bar with an overhand grip, arms fully extended.
2. Brace your core and prevent any swinging.
3. Draw your knees up toward your chest by engaging your abs — not by kipping or swinging.
4. Hold briefly at the top, then lower your legs with control.
5. Avoid using momentum to swing the knees up.

Common Mistakes

• Swinging the body to use momentum rather than muscle engagement.
• Not engaging the abs — just lifting with hip flexors without core compression.
• Dropping the knees quickly rather than lowering with control.

Variants

Appears In