Videos
Instructions
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and keep your legs slightly bent.
- Lift your knees towards your chest by contracting your abdominal muscles.
- Pause briefly at the top of the movement.
- Lower your legs slowly and return to the starting position.
Technical Tips
- Avoid swinging or using momentum.
- Keep your torso stable throughout the movement.
- Focus on controlled motion both up and down.
Breathing Tips
- Exhale as you raise your knees.
- Inhale as you lower your legs back to the starting position.
Medical restrictions
- Lower back pain or injury
- Shoulder impingement or instability
- Hernia or abdominal surgery recovery
The Hanging Knee Raise is an effective bodyweight exercise that primarily targets the abdominal muscles while also engaging the hip flexors and stabilizing muscles in the lower body and back. Performed while suspended from a pull-up bar, this movement requires core control and strength to raise the knees towards the chest in a slow, controlled manner. It is a staple in calisthenics, fitness training, and bodybuilding for developing midsection strength and improving stability. Ideal for intermediate-level athletes, this exercise not only builds functional core strength but also enhances grip endurance and shoulder stability. By avoiding momentum and focusing on form, practitioners can maximize the benefits of the Hanging Knee Raise as a core training essential.
What muscles do hanging knee raises work?
Hanging knee raises primarily work the abdominal muscles, particularly the rectus abdominis, while also engaging the hip flexors, obliques, and stabilizing muscles in the back and glutes.
Is the hanging knee raise good for building abs?
Yes, the hanging knee raise is a highly effective exercise for building abs, as it directly targets the core and requires strength and control for proper execution.
Can beginners do hanging knee raises?
Hanging knee raises are best suited for intermediate users, but beginners can start with supported knee raises on a captain’s chair to build the necessary core and grip strength.
Do hanging knee raises help with lower belly fat?
While hanging knee raises strengthen the lower abs, reducing lower belly fat requires a combination of exercise and proper nutrition to achieve an overall calorie deficit.
What equipment do I need for hanging knee raises?
You only need a pull-up bar or any sturdy overhead bar that can support your bodyweight to perform hanging knee raises effectively.