Hanging Knee Raise
Hang from a bar and raise your knees to target the lower abs and hip flexors. An essential progression step before straight-leg raises and a highly...
Difficulty
intermediate
Category
strength
Primary Muscles
Core, Hip Flexors
Equipment
Pullup Bar
Form cues
Simple cues for better reps
- Brace like you are about to be nudged and keep breathing behind that brace.
- Move slowly enough that your pelvis and ribs stay controlled.
- Stop the set before your lower back takes over.
- Keep tension through the target range instead of rushing reps.
Common mistakes
What to avoid
Lower back arching
Shorten the range and pull the ribs down until the abs can control the position.
Holding your breath for the whole set
Use small controlled breaths while keeping your brace.
Moving too quickly
Slow the rep down and make the position the challenge.
How it should feel
Know when your form is on track
Target areas
- Abs and deep core should do most of the work.
- Hip flexors or shoulders may assist depending on the exercise, but should not dominate.
Good signs
- You can keep ribs and pelvis stacked.
- The effort feels controlled and repeatable.
Warning signs
- Lower-back pain or hip pinching.
- You lose position early and keep forcing reps.
Progressions
Make it easier
- Use a shorter range or more stable position.
- Break the set into smaller clusters with crisp reps.
Make it harder
- Increase range, lever length, or hold time gradually.
- Add a pause at the hardest position.
Best alternatives
How to Perform
- Hang from a pull-up bar with arms extended and shoulders engaged (not just dangling)
- Brace your core and raise your knees toward your chest by curling your pelvis
- Aim to get your knees to hip height or above
- Lower with control over 2-3 seconds — no swinging
- 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 |
Frequently asked questions
Is the Hanging Knee Raise good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Hanging Knee Raise?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have a Pullup Bar?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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