What is Hanging Knee Raise Kicks?

Hanging Knee Raise Kicks are a medium-level hanging core exercise where you pull bent knees to a 90° hip position, then extend the legs into controlled kicks. They primarily target the core while engaging the shoulders, forearms and upper back for grip and stability.

How to Do Hanging Knee Raise Kicks

  1. Secure hanging grip: Hang from the bar with hands slightly wider than shoulders, engage shoulders and scapula, maintain a neutral spine and active core before starting.
  2. Pull knees up: Exhale and lift knees toward the chest, pulling hips up so thighs reach roughly parallel to the floor; avoid swinging or using momentum.
  3. Pause and brace: Hold the 90° hip position briefly, brace your abs, keep shoulders engaged and maintain steady breathing to control the movement.
  4. Kick legs out: Slowly straighten one or both legs into a controlled kick while maintaining core tension and avoiding lower back arching.
  5. Return to hang: Bend knees, return to the 90° hold, then slowly lower legs back to a full hang under control while keeping shoulders active and grip secure.

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

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hanging Knee Raise Kicks?

Hanging Knee Raise Kicks build core strength and hip flexor control, improve hanging grip and shoulder stability, and train coordination between the trunk and lower body, helping with body control for advanced calisthenics moves.

What common mistakes should I avoid?

Common mistakes include using momentum or swinging, arching the lower back, incomplete core bracing, letting the shoulders collapse, and jerky leg extensions. Focus on controlled movement, engaged scapula and steady breathing to reduce injury risk.

How can I progress or regress Hanging Knee Raise Kicks?

Regress with bent-knee raises, lying knee tucks, or band-assisted hangs. Progress to straight-leg raises, L-sits, toes-to-bar, add slow eccentrics or more reps, or use assisted grips if shoulder strength or grip is a limit.