Core
Hanging knee raise
- Kit
- Pull-up bar
- Works
- lower abs · hip flexors
- Also
- obliques · forearms and grip · lats
The hanging knee raise trains your lower abs and hip flexors while you hang from a pull-up bar. You lift your knees toward your chest with control, then lower without swinging. It suits anyone who can hold a dead hang comfortably and wants core work that also builds grip and shoulder stability.
Form
How to do hanging knee raise
- 1Hang from the bar with hands about shoulder width apart, arms straight, and pull your shoulders down away from your ears so your upper back is engaged.
- 2Brace your midsection and let your legs hang still, feet together, before the first lift.
- 3Exhale and draw your knees up toward your chest, curling your hips slightly under at the top rather than just folding at the hip.
- 4Lower your knees under control, breathing in, and stop just before your body starts to swing.
- 5Keep lifting at a steady pace for the whole effort, then step down and shake out your grip.
Watch for
Common mistakes
Swinging the body and using momentum to throw the knees up.
Fix: Slow the lowering phase down and pause in the hang for a beat before each lift.
Only bending at the hips so the lower abs barely work.
Fix: Think about tucking your pelvis toward your ribs at the top of each lift.
Hanging loose with shrugged shoulders and locked out, passive arms.
Fix: Set your shoulders down and back before you start and keep light tension in your arms throughout.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.