Quick Answer
Hanging Knee Raise is a intermediate strength exercise that targets your abdominals. It uses a pull up bar. Hang from a pull-up bar with an overhand grip, arms fully extended, and hands shoulder-width apart.
Video Tutorial
How to Perform the Hanging Knee Raise
- 1
Hang from a pull-up bar with an overhand grip, arms fully extended, and hands shoulder-width apart.
- 2
Engage your core and keep your legs together.
- 3
Exhale and lift your knees towards your chest by flexing your hips and abs.
- 4
Raise your knees as high as possible without using momentum.
- 5
Hold the top position briefly.
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Inhale and slowly lower your legs back to the starting position with control.
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Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hanging Knee Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hanging Knee Raise work?
The Hanging Knee Raise primarily works your abdominals. Secondary muscles include the obliques and hip flexors.
What equipment do I need for the Hanging Knee Raise?
The Hanging Knee Raise needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Hanging Knee Raise suitable for beginners?
The Hanging Knee Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hanging Knee Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hanging Knee Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.