What is Hanging knee raise to negative leg raise?

Hanging knee raise to negative leg raise is an Easy core exercise that combines a knee lift with a controlled eccentric leg extension to target the abdominal muscles. It builds core strength, improves hip-flexor control, and requires only a bar or sturdy overhead support for bodyweight training.

How to Do Hanging knee raise to negative leg raise

  1. Grip the bar: Grab a pull-up bar with a shoulder-width overhand grip, arms fully extended; engage scapula and keep shoulders stable before initiating the movement.
  2. Brace your core: Take a deep breath and tighten your abdominal muscles and glutes to prevent swinging and protect the lower back throughout the exercise.
  3. Perform knee raise: Lift your knees toward your chest by flexing the hips and contracting abs; avoid momentum and keep the motion controlled at the top.
  4. Extend to negative: Slowly straighten your legs out in front until nearly extended, then pause and focus on a slow eccentric descent for control.
  5. Lower with control: Continue lowering legs to the hang for 3–5 seconds; breathe steadily, keep a neutral spine, and stop if you feel shoulder or back strain.

Muscle Groups

Core

Description

Perform Hanging Knee Raises to Negative Leg Raises for a comprehensive core workout. Begin by hanging from a bar with your arms fully extended. Lift your knees towards your chest, then extend your legs straight out in front of you. From this position, slowly lower your legs back down under control, emphasizing the eccentric (negative) phase of the movement. Focus on engaging your core throughout the exercise to maximize effectiveness and build strength in your abdominal muscles.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hanging knee raise to negative leg raise?

This exercise strengthens the rectus abdominis and hip flexors, improves eccentric control and core stability, and increases body awareness. It's low-equipment and suitable for beginners to build a solid foundation for more advanced hanging core movements.

What common mistakes should I avoid?

Common mistakes include swinging the body, using momentum, arching or rounding the spine, and lowering too quickly. Fix by bracing the core, engaging scapulae, performing slow 3–5 second negatives, and keeping movements controlled and deliberate.

How do I progress or regress this exercise?

To progress, extend hold time or perform strict hanging leg raises, L-hangs, or toes-to-bar; add light ankle weight. To regress, do bent-knee tucks lying on a bench, knee raises from assisted band support, or seated knee tucks to build strength safely.