Full exercise libraryBeginner
Hanging Knee Raise
Raising the knees to the chest while hanging from the bar. Trains abs and grip together and builds toward toes-to-bar.
CoreGripHip flexorsPull-up bar
How to perform
- 1.Hang with straight arms, shoulders active — don't hang on the ligaments
- 2.Raise the knees to the chest, letting the lower back round at the top
- 3.Lower under control without swinging
- 4.Body still between reps
Common mistakes
- Swinging and using momentum
- Short range — knees only to horizontal
Tips
- Once you own 12-15 clean reps, progress to straight-leg raises
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