Hanging Knee Raise

How to Perform

1. Hang from a pull-up bar with arms extended and shoulders engaged (not just dangling)
2. Brace your core and raise your knees toward your chest by curling your pelvis
3. Aim to get your knees to hip height or above
4. Lower with control over 2-3 seconds — no swinging
5. Pause briefly at the bottom before the next rep

Tips

• Initiate the movement by tilting your pelvis, not just lifting your legs — this engages the abs rather than just the hip flexors
• No pull-up bar? Captain’s chair (elbow-supported) or lying knee raises on the floor are effective alternatives
• Use a 1-2 second raise and 2-3 second controlled descent — the lowering phase is where the core works hardest to prevent swinging
• Swinging and using momentum to get your knees up is the biggest mistake — if you need to swing, your abs are not strong enough yet; reduce range
• Feel your lower abs contracting to curl your pelvis up — the burn should be below your navel, not in your hip crease

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Pull-Up Bar	Essential for hanging — doorframe or wall-mounted	JX Fitness Pull-Up Bar	Read Review