How to do a Hanging Knee Raise

Authored by Fitbod

About Hanging Knee Raise

Sets Logged
840,499
Popularity Rank
194th
Difficulty
Beginner
Abs Strength
86 mSCORE 45th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Hanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.

  1. Grab ahold of a chin up bar with either a neutral or pronated grip and allow your elbows to be fully extended.
  2. Brace your abdomen by breathing into your stomach and flexing your abdominal muscles.
  3. Raise your knees up to towards your chest as you keep your torso stationary and lower legs vertical to the floor.
  4. Keep your movement controlled as you extend your knees back to the starting position.

Performance Tips

  • Are Hanging Knee Raises better than Hanging Leg Raises?

    Hanging knee raises are easier and focus primarily on the lower abs, making them suitable for beginners or those looking to reduce lower back strain. Hanging leg raises are more challenging, engage the entire abdominal region more intensely, and provide a greater range of motion, making them better for advanced trainees.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Sets & Reps