Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Beginner
Type
Pull
See how Hanging Knee Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hanging Knee Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Hanging Knee Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hanging Knee Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hanging Knee Raise is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.