Hanging Knee Raise
Hanging Knee Raise Exercise Description
The hanging knee raise is a bodyweight core exercise performed from a pull-up bar. It primarily trains the rectus abdominis through hip flexion and posterior pelvic tilt, with significant contribution from the hip flexors (iliopsoas) and assistance from the obliques for stabilization. Because you’re suspended, the shoulders, lats, and forearms work isometrically to maintain a stable hang while the pelvis and spine move. Emphasis is on lifting the knees by initiating from the abdominals—curling the tailbone under—rather than swinging the legs. Controlled, smooth reps with minimal momentum increase abdominal demand and reduce stress on the lumbar spine. Maintain scapular depression and a quiet body to keep the movement targeted and efficient.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Internal Obliques, Latissimus Dorsi, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Hanging Knee Raise Exercise
‘- Grip a sturdy pull-up bar with hands just outside shoulder width, overhand or neutral grip.
– From a dead hang, depress the shoulder blades (scapular depression) and lightly engage the lats; keep elbows straight.
– Bring ribs down and brace so the pelvis is neutral; legs together, feet slightly in front of the body to limit swing.
– Initiate by exhaling gently and drawing the knees up toward the chest.
– Actively posteriorly tilt the pelvis (curl the tailbone under) to flex the lumbar spine as the thighs approach the torso.
– Keep the torso quiet—no kipping, no jerking; avoid shrugging the shoulders toward the ears.
– Pause briefly at the top with knees high and abdominals engaged.
– Lower the legs under control until hips return to neutral, avoiding lumbar hyperextension.
– Dampen any swing by maintaining tension through the lats and midline before starting the next rep.
– Step down safely when finished rather than dropping.
Hanging Knee Raise Tips
‘- Start from a dead hang with shoulder blades depressed, lats lightly engaged, and elbows straight.
– Keep legs together with feet slightly in front of your body to limit swinging.
– Initiate each rep by exhaling gently and drawing your knees toward your chest rather than swinging the legs.
– Actively posteriorly tilt the pelvis—curl your tailbone under—as the thighs approach your torso.
– Keep the torso quiet with no kipping or jerking, and avoid shrugging your shoulders toward your ears.
– Pause briefly at the top with knees high and abdominals engaged before lowering.
– Lower your legs under control until the hips return to neutral, avoiding lumbar hyperextension.
– Use controlled, smooth reps with minimal momentum to increase abdominal demand and reduce stress on the lumbar spine.
– Before starting the next rep, dampen any swing by maintaining tension through the lats and midline.
– When finished, step down safely from the bar instead of dropping.
Hanging Knee Raise Beginner Introduction
The hanging knee raise is a challenging bodyweight core drill that takes place while suspended from a pull-up bar. In this position, the abs guide the motion as the hips roll and the lower spine curls, bringing the knees upward. The hip flexors contribute strongly to lifting the thighs, while the side abs help keep the torso steady. As the legs move, the upper body hangs still, so the shoulders, lats, and forearms work hard in the background to hold a solid support.
This exercise centers on smooth, controlled knee lifts that begin from the mid-section rather than from swinging legs. The goal is a rounded, curling action of the pelvis and lower spine instead of a loose, pendulum-like motion. Slower, more deliberate repetitions increase the demand on the abs and lessen strain on the lower back. A stable, non-swaying body and calm upper torso keep the effort directed into the core, creating a focused way to challenge the front of the body while also testing grip and shoulder endurance.