Also known as: hanging knee raise, hanging leg negatives, knee raise negatives, negative leg lowers, hang-to-leg negatives

What is Hanging knee raise to negative leg raise?

Hanging knee raise to negative leg raise is a bodyweight core exercise where you hang from a bar, lift knees toward your chest, then extend legs and slowly lower them under control. It targets the rectus abdominis, obliques and hip flexors. Difficulty: easy - suitable for beginners focusing on eccentric strength.

How to Do Hanging knee raise to negative leg raise

  1. Hang from bar: Grip the bar shoulder-width, arms fully extended and shoulders slightly engaged. Keep legs relaxed and avoid excessive swinging before you begin the movement.
  2. Brace your core: Take a diaphragmatic breath and tighten your abs, pull ribs down, and maintain a neutral spine to stabilize the pelvis and lower back.
  3. Lift knees: Drive knees up toward your chest using the core—avoid hip thrusts or momentum. Keep movement controlled and exhale as you lift.
  4. Extend legs: From the tucked position, slowly extend your legs straight out in front until parallel to the floor while keeping the core engaged.
  5. Slow negative lower: Lower legs back to the hang over 3-5 seconds, emphasizing eccentric control and steady breathing. Resist swinging or collapsing the lower back.
  6. Reset and repeat: Return to a stable dead hang for one breath, reset shoulder position and core tension, then perform the next controlled repetition.

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 this exercise?

This exercise builds core strength, improves eccentric control and hip flexor endurance, and challenges spinal stability. It also enhances grip and shoulder endurance from the hanging position.

What common mistakes should I avoid?

Avoid using momentum or kipping, arching the lower back, and pulling with the arms. Also don't rush the negative phase—fast descents reduce effectiveness and increase injury risk.

How can I progress or regress this movement?

Regress with lying leg raises, supported knee raises, or bent-knee negatives. Progress by increasing slow negative time, performing full hanging leg raises, adding weight, or advancing to toes-to-bar variations.