Hanging Knee Raise
A hanging exercise that lifts the bent knees toward the chest while curling the pelvis. It trains the lower abs and hip flexors and builds grip endurance.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Forearm Flexors
- Lats (Latissimus Dorsi)
- Sets
- 3
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an overhand, shoulder-width grip, shoulders engaged and legs straight.
Brace your abs to stop any swing.
Raise your knees toward your chest, curling your pelvis up at the top.
Pause briefly with knees above hip height.
Lower your legs slowly to the start without swinging.
Breathing: Exhale as you raise the knees, inhale as you lower.
Coaching tips
Curl the pelvis up
No swinging
Slow lowering
Common mistakes
Using momentum
Only lifting the knees to hip height
Dropping the legs quickly
Safety notes
Keep the shoulders engaged rather than hanging passively for long sets.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.