Hanging Knee Circle Raise
Hanging Knee Circle Raise Exercise Description
The Hanging Knee Circle Raise is a bodyweight hip‑flexion drill performed from a pull‑up bar that blends a hanging knee raise with a controlled circular path. Lifting the thighs emphasizes the hip flexors while the abdominals and obliques brace to stabilize the pelvis and resist trunk rotation as the knees trace the circle. Working from an active hang—scapulae depressed, lats engaged—helps maintain shoulder position and minimizes swing so the hips, not momentum, drive the movement. The circle should be smooth and deliberate, with level hips, ribs down, and a neutral spine; prioritize control over the size of the circle. At the top of the lift, gently posteriorly tilt the pelvis to finish the motion, then return to a quiet, steady hang before reversing direction. Keeping the knees together improves alignment and control throughout the arc.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Rectus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Hanging Knee Circle Raise Exercise
‘- Grip a pull‑up bar with an overhand, shoulder‑width hold; thumbs around the bar. Arms straight, legs together.
– Set an active hang: depress the shoulder blades and lightly engage the lats; keep the neck long.
– Brace the abdominal wall; bring the ribs down and set a slight posterior pelvic tilt (hollow position).
– Initiate by flexing the hips to lift the knees toward the chest without swinging.
– From the top, guide the knees in a small, smooth circle to one side, down, across, and back up; keep knees together and hips level.
– Keep the torso quiet: avoid lumbar arching, shrugging, or using momentum.
– Lower with control to the start, pause to stabilize, then perform the circle in the opposite direction.
– Breathe steadily—exhale as the knees rise and around the top, inhale as they lower.
Hanging Knee Circle Raise Tips
‘- Start from an active hang with shoulder blades depressed and lats lightly engaged to minimize swing.
– Keep your neck long and arms straight while gripping the bar shoulder‑width with thumbs around.
– Brace the abdominal wall, bring the ribs down, and set a slight posterior pelvic tilt into a hollow position before lifting.
– Initiate the raise by flexing the hips to lift the knees toward the chest, not by swinging.
– Keep the knees together throughout the movement to improve alignment and control of the circle.
– Guide the knees in a small, smooth, deliberate circle, keeping the hips level and the spine neutral.
– Gently posteriorly tilt the pelvis at the top of the lift to finish the motion, then return to a quiet, steady hang.
– Keep the torso quiet—avoid lumbar arching, shrugging, or using momentum to move the legs.
– Pause at the bottom to stabilize before reversing the circle in the opposite direction, maintaining steady breathing (exhale as the knees rise and around the top, inhale as they lower).
Hanging Knee Circle Raise Beginner Introduction
The Hanging Knee Circle Raise is a bodyweight core movement performed while hanging from a bar, combining a classic tucked leg lift with a controlled circular pattern. As the thighs lift, the hip flexors take on most of the effort, while the abs and side abs tighten to keep the middle of the body steady and resist twisting. This creates a slow, deliberate motion where the knees trace a rounded path rather than moving straight up and down.
Because the exercise starts from an engaged hanging position, the shoulders, lats, and upper back remain active to limit swinging and help the hips lead the action instead of momentum. Throughout the motion, the goal centers on smooth circles, even hips, and a quiet, stable trunk. The top portion of the movement brings a gentle tuck through the pelvis before returning to a calm hang and then circling in the opposite direction. Steady breathing and knees held together highlight control and precision over sheer range of motion.