Assisted Hanging Knee Raise
Assisted Hanging Knee Raise Exercise Description
The Assisted Hanging Knee Raise trains the anterior core with a controlled hip flexion and posterior pelvic tilt while the torso stays stable. Using ab straps (or similar forearm-support attachments) reduces grip demand and helps you focus on bracing, minimizing swing, and moving through a comfortable range. Primary muscles include the rectus abdominis and obliques for trunk control and pelvic tilt, with the hip flexors driving the knee lift; the lats and scapular stabilizers assist isometrically. Emphasis on rib-to-pelvis control increases abdominal contribution compared with simply lifting the thighs. This variation is well-suited for lifters building hanging strength or anyone who benefits from added upper-body support to maintain consistent technique.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris, Tensor Fasciae Latae
- Stabilizing Muscles: Latissimus Dorsi, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Assisted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Assisted Hanging Knee Raise Exercise
‘- Set ab straps on a sturdy pull-up bar at even height; step up so each upper arm rests in a strap. Lightly grip the strap loops or bar.
– Start tall with a neutral head/neck, ribs down, and slight scapular depression (shoulders away from ears). Legs together, feet slightly in front of your body.
– Inhale to brace. Begin by gently posteriorly tilting the pelvis (belt buckle toward ribs) to lock the ribcage over the pelvis.
– Exhale as you flex the hips to raise the knees toward the chest. Keep thighs together and avoid lumbar extension or swinging.
– Pause briefly when thighs reach at least hip height or higher as control allows while maintaining the pelvic tilt.
– Inhale as you lower the legs slowly to the start, keeping the torso quiet and shoulders packed.
– If sway develops, let the motion settle before the next rep; maintain even pressure through both straps throughout.
Assisted Hanging Knee Raise Tips
‘- Set the ab straps at an even height and rest each upper arm fully in the strap.
– Lightly grip the strap loops or bar rather than over-gripping.
– Start tall with a neutral head and neck, ribs down, and shoulders slightly depressed away from your ears.
– Keep your legs together with your feet slightly in front of your body at the start.
– Inhale to brace before you move so your torso stays stable.
– Gently posteriorly tilt the pelvis first (“belt buckle toward ribs”) before lifting the knees.
– Exhale as you flex the hips and raise the knees, keeping the thighs together.
– Lift the thighs only as high as you can while maintaining posterior pelvic tilt and avoiding lumbar extension or swinging.
– Inhale as you lower the legs slowly, keeping the torso quiet and shoulders packed.
– If you start to sway, let the motion settle and maintain even pressure through both straps before starting the next rep.
Assisted Hanging Knee Raise Beginner Introduction
The Assisted Hanging Knee Raise is a hanging core exercise that uses ab straps or similar supports under the upper arms so the hands and forearms carry less of the load. With the arms resting in the straps and the body suspended from a sturdy bar, the legs move while the upper body stays steady. This setup shifts more of the challenge toward the abs and side abs, with the hip flexors driving the lift of the knees. The lats, shoulders, and upper back work in the background to hold the body in place.
Rather than simply lifting the thighs, the movement emphasizes drawing the front of the hips and the ribcage closer together, which increases involvement of the midsection. The goal is a smooth, controlled arc of the legs with minimal swinging, while the torso remains stable and centered between the straps. This variation suits people building up to full hanging core work, as the extra upper-body support can encourage more consistent, repeatable technique.