What is Around The World Knee Raise?

The Around The World Knee Raise is a medium-level hanging core exercise where you circle your knees in a 90° tuck to target the core, shoulders, back and forearms. It builds rotational control, grip strength and shoulder stability while improving core coordination.

How to Do Around The World Knee Raise

  1. Wide grip hang: Grip the bar well outside shoulder width and hang with straight arms, shoulders engaged and feet together. Keep a slight hollow-body tension.
  2. Brace the core: Tighten your core and scapulae, inhale and exhale as you prepare to lift. Maintain a neutral neck and avoid excessive torso swing.
  3. Lift knees to 90°: Slowly lift both knees to a 90-degree tuck, keeping thighs parallel to the ground and elbows stacked under shoulders for stability.
  4. Sweep counter-clockwise: Move knees in a controlled counter-clockwise circle while holding the 90° tuck, keeping motion smooth and avoiding momentum from the hips.
  5. Return and extend: Complete the circle until you reach center, extend legs fully, then control the descent back to a dead hang before the next rep.
  6. Switch directions: Perform the designated reps counter-clockwise, then repeat clockwise. Rest between sets and stop immediately if you feel shoulder or wrist pain.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull-up. This will be your starting position.

Instead of pulling your knees directly up, go in a counter-clockwise direction with your knees holding in 90 degree position.

Continue in a circular motion until you are back to the center, reaching full leg extension.

Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Around The World Knee Raise?

This exercise improves core rotational control, hip flexor endurance, shoulder stability and grip strength. It enhances midline coordination and scapular strength useful for hanging movements, while engaging the back and forearms for overall upper-body stability.

What common mistakes should I avoid?

Common mistakes include using momentum, allowing shoulder shrug, skipping the 90° tuck, rotating from the hips instead of the core, and a loose grip. These reduce effectiveness and raise shoulder or lower-back strain—use slow, controlled reps and proper bracing.

How can I progress or regress this exercise?

To regress, do straight hanging knee raises or bent-knee L-hang holds. To progress, add weight, slow the circles, increase range of motion, or move to windshield wipers and toes-to-bar. Always prioritize shoulder health and grip conditioning.