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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
Description
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.