Also known as: hanging knee raises, knee to elbow raises, hanging knee tucks, hanging tuck raises

What is Hanging Knee to Elbow Raise?

The Hanging Knee to Elbow Raise is a medium-level hanging calisthenics move where you lift bent knees toward your elbows, primarily targeting the core with secondary load on shoulders, back and forearms. It builds lower-ab strength, hip flexion and grip endurance for improved hanging control.

How to Do Hanging Knee to Elbow Raise

  1. Set up grip: Grab a pull-up bar with a double underhand shoulder-width grip; hang with arms mostly straight and shoulders depressed slightly before starting.
  2. Brace core: Retract shoulder blades, inhale, then brace your core by contracting lower abs and tilting the pelvis posteriorly to prepare the lift.
  3. Drive hips forward: Drive your hips up and slightly forward while bending knees, lifting them toward the tips of your elbows in a smooth, controlled motion.
  4. Hold briefly: Pause at the top for one second with knees near elbows, maintain tension and avoid swinging or excessive momentum before lowering deliberately.
  5. Lower slowly: Slowly extend legs and return to a full dead hang with controlled shoulders and straight arms; reset tension before repeating the next rep.

Muscle Groups

Back, Core, Shoulders, Forearm

Description

Grab a pull-up bar with a double underhand grip at shoulder width. Hang from a bar with your legs extended.

Your arms should be also relatively straight.

Initiate the motion by retracting your shoulder blades, and driving your hips up and forward. In other words, using your lower abdominal and core muscles, tilt your pelvis under, bend your knees and raise them (while crunching your core) as as high as you can in a smooth, controlled movement.

Bring your knees up to the tips of your elbows.

Your hips will naturally move forward slightly, but don’t let the momentum swing your body.

Hold for a second, then slowly return to a full hang/full extension through the elbow and shoulder before repeating.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Hanging Knee to Elbow Raise?

Benefits include stronger lower and overall core, improved hip flexion and pelvic control, increased shoulder and forearm endurance from hang time, and better body control for progressions such as toes-to-bar, L-sits and bar muscle-up preparation.

What common mistakes should I avoid when doing this exercise?

Avoid kicking or swinging to generate momentum, failing to retract shoulders, arching the lower back, and using partial reps. Also don’t rush—control both ascent and descent and keep tension in the core to reduce injury risk.

How can I progress or regress the Hanging Knee to Elbow Raise?

Regress with bent-knee hangs, supported knee tucks or lying leg raises and focus on slow negatives. Progress by adding weight, increasing range to knees-to-elbows or toes-to-bar, and training L-holds and strict hanging leg raises.