Hanging Knee Raise
Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Beginner
Type
Pull
Hanging Knee Raise
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
What muscles does the Hanging Knee Raise work?
Want Hanging Knee Raise in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Hanging Knee Raise
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.
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
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Control the movement.
- Minimize swing.