Hang from an overhead bar and lift your knees up toward your torso, emphasizing the abdominal muscles through hip flexion.
How to do the Hanging Knee Raise#
- Grasp a pull-up bar with both hands and hang tall with your arms straight and legs extended.
- Tighten your midline and initiate the movement by curling your hips to drive your knees upward toward your chest.
- Hold briefly at the top while keeping your spine neutral and your ribs pulled down.
- Lower your legs back to the full hanging position in a slow, controlled motion.
- Repeat for the prescribed number of repetitions.
Muscles worked#
- Primary: Abs, Hip flexors
- Secondary: Obliques, Forearms, Lats
Common mistakes#
- Using swinging or leg momentum instead of controlled abdominal contraction.
- Shrugging or pulling with the shoulders to help lift the legs.
- Allowing the lower back to arch or the ribs to flare at the top.
- Only lifting the knees a few inches without bringing them toward the torso.
