Hanging Knee Raise
Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lower ab training for optimal results. The Hanging Knee Raise — a isolation pulling movement — is one of the most effective ways to train your core, with secondary work on your Grip.
Everything You Need to Know About the Hanging Knee Raise
The Hanging Knee Raise is a good for beginners exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Hanging Knee Raise work?
Primary
Secondary
Stabilizers
Step-by-step: Hanging Knee Raise
- 1
Hang from a pull-up bar.
- 2
Arms fully extended.
- 3
Raise your knees toward your chest.
- 4
Curl your pelvis up at the top.
- 5
Lower with control for optimal results.
- 6
Minimize swinging for optimal results.
What are the best tips for the Hanging Knee Raise?
Easier than straight leg raises.
Focus on curling pelvis.
Control the descent.
Use straps if grip is limiting.
Mistakes to watch for on the Hanging Knee Raise
Just lifting knees without pelvic curl.
Letting your knees collapse inward during the Hanging Knee Raise puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Swinging too much for optimal results.
Bouncing or using momentum during the Hanging Knee Raise takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not controlling descent.
On pulling movements like the Hanging Knee Raise, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Who should do the Hanging Knee Raise?
All fitness levels looking to build strength and muscle definition.
How to Program the Hanging Knee Raise
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.
What are good alternatives to the Hanging Knee Raise?
Other Variations
- Hanging Leg Raise
- Hanging Oblique Knee Raise
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Control the movement.
- Minimize swing.