Hanging Knee Raise: How To, Form & Muscles Worked

Name: Hanging Knee Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Hang from an overhead bar and lift your knees up toward your torso, emphasizing the abdominal muscles through hip flexion.

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 (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal Obliques), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lats (Latissimus Dorsi)

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.

Frequently asked questions#

What muscles does the Hanging Knee Raise work?

The Hanging Knee Raise primarily works the abs, hip flexors. The obliques, forearms, lats assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, forearms, lats, lighten the load and slow the lowering phase.

What equipment do I need for the Hanging Knee Raise?

The Hanging Knee Raise needs the following: Pull-up bar. Nothing beyond that is required to run the movement as described above.

Is the Hanging Knee Raise suitable for beginners?

Not as one of your first exercises. The Hanging Knee Raise is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Hanging Knee Raise?

Back Lever, Advanced Tuck Back Lever, Straddle Back Lever all train the same primary muscles as the Hanging Knee Raise. Pick whichever one matches the equipment in front of you.

How to do the Hanging Knee Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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