Core · Coached in Recomp

Hanging knee raise

The hanging knee raise is an intermediate core exercise for your core, using pull up bar.

Main muscles
Core
Equipment
Pull up bar
Level
Intermediate
Hanging knee raise, starting position
Start
Hanging knee raise, end position
Finish

Setup

Hang from a pull-up bar with straight arms.

How to do it

  1. Curl your knees up towards your chest, tilting your pelvis.
  2. Pause.
  3. Lower slowly without swinging.

Coaching cues

  • Curl the pelvis, don't just lift the legs.
  • Control the descent.

Common mistakes

  • Swinging.
  • Using momentum.

Make it easier or harder

EasierDead bug

Alternatives to the hanging knee raise

Bird dog Body weight Cable crunch Cable stack Dead bug Body weight Farmer carry Dumbbells Pallof press Cable stack Plank Body weight