Also known as: hanging knee raises, knee raise kicks, hanging leg raises, bar knee raises, pull-up knee raises

What is Hanging Knee Raise Kicks?

Hanging Knee Raise Kicks is a medium-difficulty hanging core exercise where you lift knees to 90° then extend the legs to kick. It primarily targets the core while requiring shoulder and forearm stability, improving hip drive, grip and midline control.

How to Do Hanging Knee Raise Kicks

  1. Grip the bar: Grip the bar with hands slightly wider than shoulder-width, thumbs wrapped. Maintain scapular engagement and straight arms while hanging to protect the shoulders and improve stability.
  2. Brace the core: Brace your core, draw the ribs down and inhale into the belly. Keep the pelvis neutral to prevent lower-back arching during the movement.
  3. Pull knees up: Pull your knees upward until hips are about 90 degrees, pausing briefly. Control the motion with abdominal tension, not with momentum from the shoulders.
  4. Extend legs: Slowly extend your legs forward into a controlled kick, keeping the core tight and avoiding excessive lumbar extension. Use hip drive rather than swinging.
  5. Return with control: Bend the knees to return to the 90-degree hang, lower slowly until shoulders are engaged, then reset briefly before the next rep to maintain form.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Start from hanging in a bar with your arms a bit wider than your shoulders.

In a controlled motion, pull your knees up and hold so your body makes a 90 degree position.

Straighten out your legs. Return to previous position with your knees bent.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hanging Knee Raise Kicks?

This move strengthens the rectus abdominis and hip flexors, improves midline stability, grip and shoulder endurance, and teaches controlled leg extension for better core-to-hip power transfer.

What common mistakes should I avoid with Hanging Knee Raise Kicks?

Avoid using momentum or excessive swinging, arching the lower back, gripping too loosely, and rushing reps. These errors reduce core engagement and increase shoulder or lumbar strain.

How can I progress or regress this exercise?

Regress with bent-knee raises, L-sit holds, or supported knee tucks. Progress to straight-leg raises, toes-to-bar, weighted hanging knee raises, or controlled negatives to increase difficulty and strength.