Underhand Double Knee Raises
Underhand Double Knee Raises Exercise Description
Underhand Double Knee Raises are a hanging core exercise performed from a pull-up bar using a shoulder-width underhand (supinated) grip. The movement combines hip flexion with controlled posterior pelvic tilt while you maintain an active hang and neutral head/neck. Primary emphasis is on the rectus abdominis and hip flexors (iliopsoas, rectus femoris), with the obliques and deep core stabilizing the pelvis and trunk; the forearms, lats, and scapular stabilizers support your hang. Using strict, momentum-free reps keeps the work on the trunk rather than on swinging. Focus on scapular depression and rib-to-pelvis alignment to limit lumbar extension and reduce strain on the lower back. This bodyweight drill builds foundational trunk control for bar-based movements and can be included in general fitness circuits when performed with precise technique and steady breathing.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Flexors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Underhand Double Knee Raises Exercise
‘- Grip the bar shoulder-width with an underhand (supinated) grip; wrap thumbs for security.
– Hang with straight elbows; depress and lightly retract the shoulder blades (active hang).
– Stack ribs over pelvis; brace the abdominal wall; keep neck neutral and gaze forward.
– Bring feet slightly in front of the body to start still, legs together and toes pointed.
– Exhale as you raise both knees toward the chest by flexing the hips; add a gentle posterior pelvic tilt at the top.
– Lift only as high as you can without shrugging, swinging, or rounding the upper back.
– Pause briefly while maintaining scapular depression and even pressure through the hands.
– Lower the legs under control until they pass under the hips; avoid a drop or kip.
– Let the body settle to a dead stop before the next repetition if any swing develops.
– Step down carefully when grip or trunk bracing can no longer be maintained.
Underhand Double Knee Raises Tips
‘- Use a shoulder-width underhand grip and wrap your thumbs securely around the bar.
– Keep an active hang with straight elbows and shoulder blades depressed and lightly retracted.
– Stack your ribs over your pelvis and brace your abdominal wall before you start lifting.
– Maintain a neutral neck with your gaze forward throughout the set.
– Start with your feet slightly in front of your body, legs together and toes pointed to minimize swing.
– Exhale as you raise your knees, focusing on hip flexion plus a gentle posterior pelvic tilt at the top.
– Lift only as high as you can without shrugging, swinging, or rounding your upper back.
– Pause briefly at the top while keeping scapular depression and even pressure through both hands.
– Lower your legs under control until they pass under your hips, avoiding any drop or kip.
– Let your body come to a dead stop between reps if swing develops, and step down once grip or trunk bracing fades.
Underhand Double Knee Raises Beginner Introduction
Underhand Double Knee Raises turn a simple bar hang into an intense midsection challenge. The person hangs from a pull-up bar with an underhand grip around shoulder width, arms long and shoulders engaged, then brings both knees upward through a combination of hip bending and a gentle tuck of the pelvis. The head stays in line with the spine, and the legs travel forward and back under control rather than swinging.
This bodyweight movement centers on the abs and hip flexors, while the side abs and deeper core muscles help steady the pelvis and torso. The forearms, lats, and muscles around the shoulder blades work to support the hanging position. Each repetition is guided more by control than by speed, which helps direct the effort into the trunk instead of relying on momentum. Careful alignment between the ribs and pelvis reduces arching through the lower back, and steady breathing supports tension through the midsection. Used this way, the exercise builds basic bar-related core control and can sit comfortably inside a broader fitness circuit.