Hanging Knee Raise

A foundational hanging abdominal exercise where the knees are raised toward the chest while suspended from a bar, building core strength and forearms endurance.

Instructions

1. Hang from a pull-up bar with both arms extended at arm’s length, feet together, and legs straight down. Your body should be relaxed with a slight pelvic tilt.
2. Raise your knees toward your chest by flexing at the hips and knees, exhaling as you perform this movement.
3. Hold the top position for a moment, squeezing your abdominal muscles.
4. Slowly lower your legs back to the starting position while controlling the descent and breathing in.
5. Repeat for the recommended amount of repetitions without swinging or using momentum.

Tips

• Start with bent knees and progress to straighter leg positions as you get stronger
• Keep your grip firm on the bar to prevent excessive swinging
• Use controlled movements to maximize core engagement and time under tension
• Engage your abs throughout the movement rather than relying on momentum
• Take breaks as needed to maintain grip strength throughout your set