Menu
Sign out

Hanging Knee Raise

A core-strengthening exercise performed while hanging from a pull-up bar that targets the lower abs and hip flexors.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Hang from a pull-up bar with arms fully extended. Engage your core and lift your knees toward your chest while keeping your legs together. Lower your legs back to the starting position with control.

Starting Position

Hang from a pull-up bar with arms fully extended, body straight, and legs hanging down naturally.

Finishing Position

Return to the starting hanging position with legs fully extended and body in a straight line.

Form Cues

Keep core engaged, control the movement, avoid swinging, breathe steadily

Common Mistakes

Swinging body, not engaging core, rushing the movement, arching back

Progression Tips

Try straight leg raises, add ankle weights, hold at the top position

Regression Tips

Start with knee tucks, use assistance bands, practice on a lower bar

Safety Notes

Ensure you have sufficient grip strength. Stop if you experience shoulder or wrist pain. Consult a professional if you have upper body issues.