Hanging Knee Raises
Hanging from a bar, brace your core and keep shoulders down and back. Raise knees toward chest without swinging; pause, then lower under control. Builds abs and hip flexors.
Updated
Primary muscles: Abs. Supporting muscles: Hip Flexors. Equipment: Pull-up bar.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Hang from the bar with shoulders pulled down and back and legs together.
- Brace the core before the first rep.
- Raise the knees toward the chest by curling the pelvis upward.
- Pause briefly at the top with the abs fully shortened.
- Lower under control until the abs stay under tension.
- Reset the brace before the next rep.
Watch for
- Swinging the legs or torso to create momentum.
- Losing active shoulder support on the bar.
- Letting the low back arch hard at the bottom.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Move slowly enough that the pelvis tilt, not momentum, drives the rep.
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