How to do a Hanging Knee Raise
The hanging knee raise is a core exercise performed from a pull-up bar, where you draw your knees up toward your chest while hanging. It trains the abs and hip flexors and also challenges grip and shoulder stability. It is a good next step for lifters who have outgrown floor crunches and want a stepping stone toward straight-leg raises.
- Primary muscles
- Abs (rectus abdominis), Hip flexors (iliopsoas)
- Also works
- Obliques, Forearms and grip, Lats
- Equipment
- Pull-up bar
- Level
- Intermediate
Step by step
- Grab a pull-up bar with an overhand grip about shoulder-width apart and hang with your legs straight and together.
- Pull your shoulders slightly down away from your ears and tighten your midsection so your body is still.
- Bend your knees and draw them up toward your chest at a controlled pace.
- Curl your pelvis slightly upward at the top and hold the squeeze for a brief moment.
- Lower your legs slowly until they are straight beneath you again.
- Reset any sway before starting the next rep so momentum never does the lifting.
Coaching cues
- Think about tucking your tailbone up, not just lifting your knees.
- Take two to three seconds on the way down.
- Use lifting straps or ab straps if your grip gives out before your abs.
Common mistakes
Swinging for momentum
Pause in a dead hang between reps and keep your shoulders engaged to stop the sway.
Stopping at hip height
Bring your knees at least to chest level and roll the pelvis up so the abs, not just the hip flexors, finish the rep.
Dropping the legs
Control the lowering phase over a slow count instead of letting gravity take over.
Shrugging into the ears
Keep your shoulders gently pulled down so your upper body stays stable.
Sets and reps
Strength
3–4 sets of 6–8 reps with a light ankle weight or dumbbell between the feet
Muscle growth
3–4 sets of 10–15 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Are hanging knee raises better than crunches?
They are usually more challenging because you lift your lower body against gravity and must stabilize while hanging. Both can work well; knee raises add grip and hip flexor demand that crunches lack.
What if I cannot hang long enough to do hanging knee raises?
Start with a captain's chair or knee raises on parallel bars, or use ab straps to take the load off your grip. Build up hanging time with short dead hangs as well.
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