Hanging Knee Raise

How to perform the Hanging Knee Raise

1. Hang from a pull-up bar with a secure grip and active shoulders, letting the body settle so there is no swing.
2. This is a shorter-lever version of the hanging leg raise, but it still requires a pelvic tuck to load the abs rather than the hip flexors.
3. Raise the knees by first tucking the pelvis, then drawing the thighs up toward the chest by curling the hips.
4. Bring the knees up until the thighs pass horizontal and the lower abs are fully shortened at the top.
5. Pause at the top and avoid using a kick or swing to fling the knees upward.
6. Lower the knees slowly under control back to a straight hang, keeping the shoulders active and the swing killed.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Drawing the knees up by hinging at the hips without tucking the pelvis to engage the lower abs.
• •Swinging the body to kick the knees upward instead of curling them with a controlled contraction.
• •Only bringing the knees to a low angle so the thighs never pass horizontal.
• •Dropping the knees quickly and using the rebound rather than lowering under control.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.