Back to library

Exercise Library

Hanging Knee Raise

A hanging core staple that trains the lower abdominal region and hip flexors by raising bent knees toward the chest, while the grip and lats work isometrically.

AbsBodyweightHip flexion with posterior pelvic tilt
GoLightWeight mediahanging-knee-raise

Demonstration coming soon

Primary

Rectus abdominisHip flexors

Secondary

ObliquesForearmsLatissimus dorsi

Equipment

Bodyweight

Pattern

Hip flexion with posterior pelvic tilt

Setup

  1. 01Grip a pull-up bar slightly wider than shoulder width.
  2. 02Hang with arms straight and shoulders lightly packed, not fully slack.
  3. 03Let the legs hang with a soft bend in the knees.
  4. 04Stop any swing before starting the first rep.

Execution

  1. 01Exhale and drive the knees up toward the chest.
  2. 02Tilt the pelvis under at the top so the lower abs finish the lift.
  3. 03Pause briefly with knees at or above hip height.
  4. 04Lower the legs slowly to a dead hang without swinging.

Checkpoints

  • -The pelvis tucks at the top; the hips do not just hinge.
  • -The body stays quiet between reps with no pendulum swing.
  • -Shoulders stay engaged rather than hanging passively on the joint.
  • -Knees reach at least hip height on every rep.

Common mistakes

  • -Swinging and kipping the knees up with momentum.
  • -Stopping at hip height without the pelvic tilt that loads the abs.
  • -Letting the shoulders fully relax in the hang.
  • -Cutting the lowering phase short and bouncing into the next rep.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 strict reps.
  • -Progress toward hanging straight leg raises or toes to bar once 15 clean reps are easy.
  • -Use straps if grip fails before the abs do.

Related exercises

Hanging Straight Leg Raise

Bodyweight / Abs

Hanging Oblique Knee Raise

Bodyweight / Abs

Assisted Hanging Knee Raise

Machine / Abs

Hanging Leg Hip Raise

Bodyweight / Abs

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play