Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Beginner
Type
Pull
Preview a first week that includes Hanging Knee Raise
MySetPlan shows you when to use Hanging Knee Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Hanging knee raises are an easier progression than straight-leg raises, making hanging ab work accessible to more people. Bending your knees shortens the lever arm and reduces the load. This allows you to build strength for more advanced hanging variations.
When to use it
Use for lower ab training for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Hang from a bar with arms extended. Raise your knees toward your chest while curling your pelvis up—the pelvic curl is what engages your abs rather than just your hip flexors. Control the descent to avoid swinging. Use straps if grip fails before abs.
Also targets: hip flexors, Forearms
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We slot it into the right day with sets, reps, and progression you can follow.
Hang from a pull-up bar.
Arms fully extended.
Raise your knees toward your chest.
Curl your pelvis up at the top.
Lower with control for optimal results.
Minimize swinging for optimal results.
Easier than straight leg raises.
Focus on curling pelvis.
Control the descent.
Use straps if grip is limiting.
Use hanging knee raises as a stepping stone to straight-leg raises and toes-to-bar. They work well for anyone who cannot yet perform full leg raises. Progress by gradually straightening your legs more over time.
Just lifting knees without pelvic curl.
Letting your knees drift away from the intended line during the Hanging Knee Raise changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Swinging too much for optimal results.
Bouncing or using momentum during the Hanging Knee Raise makes the movement harder to control and can shift work away from your Lower rectus abdominis. Use a load you can move smoothly through the intended range.
Not controlling descent.
On an upper-body pulling movement like the Hanging Knee Raise, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
MySetPlan places Hanging Knee Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Hanging Knee Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Hanging Knee Raise
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Frequently Asked Questions About the Hanging Knee Raise
The Hanging Knee Raise primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Hanging Knee Raise include Grip, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
Yes, the Hanging Knee Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Hanging Knee Raise, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Hanging Knee Raise typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Hanging Knee Raise include: Lying Leg Raise, Plank. These exercises target similar muscle groups as the Hanging Knee Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.