Hanging Knee Raise

Diagram showing a person performing hanging knee raise, with the start position on the left and the finish position on the right. The abdominal muscles are highlighted in red and orange in both images.

Exercise Description

The Hanging Knee Raise is a bodyweight core exercise that targets the abdominal muscles by lifting the knees toward the chest while hanging from a pull-up bar. The exercise develops core strength, abdominal endurance, grip strength, and hip flexor control while also improving body awareness and stability.

Compared to more advanced movements such as hanging leg raises or toes-to-bar, the Hanging Knee Raise is easier to learn while still providing an effective challenge for the abdominals. It is a popular exercise for building lower abdominal strength and improving overall core development.

Primary Muscles Worked

  • Rectus Abdominis

  • Hip Flexors

Secondary Muscles Worked

  • External Obliques

  • Internal Obliques

  • Transverse Abdominis

  • Serratus Anterior

  • Forearm Flexors (Grip Muscles)

  • Latissimus Dorsi (Stabilization)

  • Shoulder Stabilizers

How to Perform Correctly

Setup

  1. Hang from a pull-up bar using an overhand grip slightly wider than shoulder-width.

  2. Fully extend your arms and allow your body to hang naturally.

  3. Engage your shoulders by pulling them slightly down and back.

  4. Tighten your core and keep your legs together.

  5. Minimize swinging before beginning the movement.

Movement

  1. Contract your abdominal muscles and lift your knees toward your chest.

  2. Continue raising your knees until your thighs are at least parallel to the floor or higher if possible.

  3. Focus on curling your pelvis upward at the top of the movement for greater abdominal activation.

  4. Pause briefly at the top position.

  5. Slowly lower your legs back to the starting position under control.

  6. Eliminate excessive swinging before beginning the next repetition.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Excessive Swinging

  • Avoid generating momentum with the hips or legs.

Performing Partial Repetitions

  • Raise the knees through a full, controlled range of motion.

Relying Primarily on the Hip Flexors

  • Focus on curling the pelvis upward and actively contracting the abdominals.

Dropping the Legs Quickly

  • Control the lowering phase to maintain tension on the core.

Shrugging the Shoulders

  • Keep the shoulders stable and engaged throughout the movement.

Holding the Breath

  • Maintain controlled breathing during each repetition.

Arching the Lower Back Excessively

  • Keep the core braced and pelvis controlled throughout the exercise.

Abs Exercises