What is Hanging Knee Raise?

The Hanging Knee Raise is a medium-difficulty calisthenics move where you hang from a bar and lift your knees toward parallel. It targets the rectus abdominis, hip flexors and deep core stabilizers while requiring shoulder and lat engagement for stability.

How to Do Hanging Knee Raise

  1. Set a supinated grip: Hang with a shoulder-width supinated (underhand) grip, shoulders depressed and lats active. Maintain a hollow body position before initiating movement.
  2. Engage your core: Exhale and brace through the abs and hip flexors; pull ribs down to prevent swinging and keep the spine neutral throughout the rep.
  3. Lift knees to parallel: Use core power to raise knees toward hip level (parallel). Keep arms straight and shoulders stable; avoid using momentum from the upper body.
  4. Squeeze at top: Pause briefly at the top, contracting the abs and hip flexors. Hold 0.5–1 second to reinforce control and spinal stability.
  5. Slow controlled descent: Lower your legs with a slow, controlled motion until fully extended. Maintain hollow position and avoid swinging to protect the lower back.

Muscle Groups

Core

Description

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a hollow position. (Shoulders depressed, Core and Lats engaged)

Raise your knees to parallel by exhaling, and bracing your core.
Keep your arms straight and engage your lats to restrict upper body movement.
Squeeze at the top and slowly control back down.
Repeat for repetitions.

Keep the arms straight, limit movement from your upper body.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Hanging Knee Raises?

Hanging Knee Raises strengthen the rectus abdominis, hip flexors and deep core stabilizers, improve spinal and pelvic control, and build grip and lat endurance. They transfer to better posture and stronger gymnastic pulling mechanics when performed with proper scapular and core engagement.

What mistakes should I avoid when doing Hanging Knee Raises?

Avoid swinging the torso, bending the arms, and using momentum to lift your knees. Common errors include arching the lower back, failing to depress the shoulders or engage lats, and rushing reps—these reduce effectiveness and increase injury risk.

How can I progress or regress Hanging Knee Raises?

To progress, extend legs (straight-leg raises), perform toes-to-bar, add ankle weight, or increase reps and tempo control. To regress, bend knees more, use a captain’s chair or band-assisted hang, or perform lying knee raises until core strength improves.