Hanging Knee Raises
Knee-to-chest raise from a hanging bar — direct lower-ab work with the limited shoulder demand of a hang.
Level: Beginner
Primary: Abs
Movement: Isolation
Tags: Core Stability
Type: ISO
Equipment: Pull-Up Bar
Sports: Gymnastics Rock Climbing Swimming Volleyball
Target muscles
The rectus abdominis and lower abs drive spinal flexion. The hip flexors lift the knees. The lats and forearms hold the hanging position. The trunk braces continuously. As a precursor to hanging leg raises, the knee-bent version is more accessible because the lever is shorter.
How to perform
Setup
Hang from a pull-up bar with an overhand grip, shoulders packed. Body relaxed and straight.
Execution
Draw the knees up toward the chest by contracting the abs and the hip flexors. Pause briefly at the top. Lower the legs slowly back to the hanging position under control. Don't swing — the body stays still throughout. Slow controlled tempo.
Common mistakes
- Swinging for momentum. The body stays still.
- Cutting the range. Bring the knees as high as you can.
- Holding the breath.
- Not pausing at the top.
- Going too high too soon. Build the range gradually.
Progressions and regressions
Regress to lying knee raises (on the floor) until the hanging position is comfortable. Then to hanging knee raises with a partial range. To progress, work hanging leg raises (legs straight), toes-to-bar, or weighted hanging leg raises.
Programming notes
Excellent ab work. 3 sets of 10-15 reps, two or three times a week. Pair with planks for combined trunk work.
