What is Hanging knee sit hold?
The Hanging knee sit hold is an easy bodyweight core exercise where you hang from a bar and lift your knees to a 90° L-position, holding steady. It primarily targets the abdominal muscles and hip flexors while improving core stability and grip strength, suitable for beginners building static control.
How to Do Hanging knee sit hold
- Grip the bar: Hang from an overhand grip, hands shoulder-width apart and arms fully extended. Squeeze your hands and engage forearms to protect the grip.
- Set shoulder position: Depress and retract your shoulder blades slightly to stabilize the shoulders before moving, preventing shrugging and reducing strain.
- Raise knees: Exhale and engage the core; lift knees toward your chest until thighs are parallel to the floor or reach roughly a 90° knee angle.
- Maintain posture: Keep a neutral spine and avoid swinging. Focus on steady breathing, bracing the abs and keeping the torso tall throughout the hold.
- Lower with control: Slowly lower legs to a full hang without dropping. Rest briefly, then repeat or safely exit the bar by stepping down.
Muscle Groups
Core
Description
Execute the Hanging Knee Sit Hold by hanging from a pull-up bar with an overhand grip, arms fully extended. Engage your core muscles and raise your knees to a 90-degree angle, forming an L-shape with your legs. Hold this position steadily, ensuring your body remains stable and your back maintains proper alignment. Focus on maintaining control and balance throughout the exercise. Aim to hold the position for a predetermined amount of time, gradually increasing duration as your strength improves. This exercise effectively targets the abdominal muscles and enhances overall core stability.Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Hanging knee sit hold (current)
- Hanging Knee Raise
- Hanging Leg Raise
- Toes to Bar
- Inverted Romanian Deadlift
Frequently Asked Questions
What are the benefits of the hanging knee sit hold?
This move builds the rectus abdominis, obliques, and hip flexors while improving core stability, posture, and grip endurance. It’s beginner-friendly and sets a foundation for L-sits and hanging leg raises.
What common mistakes should I avoid?
Avoid swinging, rounding the lower back, using momentum, and shrugging the shoulders. Don’t hold your breath—brace the core, stabilize the shoulders, and move slowly for safer, more effective holds.
How can I progress or modify this exercise?
Progress by increasing hold time, moving to knee-to-chest repetitions, then straight leg raises or hanging L-sits. Modify by performing a tuck hold on a lower bar or doing lying knee tucks to build core strength first.