What is Hanging Knee to Elbow Raise?

A Hanging Knee to Elbow Raise is a medium-level suspended core exercise where you hang from a pull-up bar and drive your knees toward your elbows to engage the lower abs. It primarily targets the core, plus shoulders, forearms and upper back, emphasizing controlled hip tilt and scapular stability.

How to Do Hanging Knee to Elbow Raise

  1. Grip and Hang: Use a double underhand shoulder-width grip, hang with arms nearly straight, shoulders slightly retracted, and legs extended. Brace your core before initiating movement.
  2. Retract Shoulders: Pull your shoulder blades down and back to stabilize the scapulae, maintaining a small hollow in the torso to protect the shoulders and spine.
  3. Drive Hips Forward: Exhale and tilt your pelvis up, contract lower abs, then bend knees and drive them smoothly toward the tips of your elbows without swinging.
  4. Pause at Top: Hold the highest position for one second, keep tension in the core and avoid overextending hips; focus on controlled movement, not momentum.
  5. Lower and Reset: Inhale and slowly lower legs back to the full hang with straight arms, fully extending shoulders before the next repetition to reduce injury risk.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Grab a pull-up bar with a double underhand grip at shoulder width. Hang from a bar with your legs extended.

Your arms should be also relatively straight.

Initiate the motion by retracting your shoulder blades, and driving your hips up and forward. In other words, using your lower abdominal and core muscles, tilt your pelvis under, bend your knees and raise them (while crunching your core) as as high as you can in a smooth, controlled movement.

Bring your knees up to the tips of your elbows.

Your hips will naturally move forward slightly, but don’t let the momentum swing your body.

Hold for a second, then slowly return to a full hang/full extension through the elbow and shoulder before repeating.

Movement Group

Core

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hanging Knee to Elbow Raises?

Hanging Knee to Elbow Raises build lower abdominal strength, improve hip‑tilt control, enhance scapular stability and grip endurance, and engage shoulders and upper back. They transfer to better core stability for pulling movements and athletic performance when performed with controlled form.

What common mistakes should I avoid?

Common mistakes include swinging the legs, relying on momentum, rounding the shoulders, incomplete arm extension at the bottom, and rushing reps. Focus on scapular retraction, slow eccentric lowering, and breathing to keep tension in the core and protect the shoulders.

How can I progress or regress this exercise?

To regress, perform bent-knee hanging raises or seated knee tucks and build grip strength. To progress, work straight-leg toes-to-bar, L-hangs, or controlled weighted reps. Increase sets, slow eccentrics, and prioritize form before adding load or complexity.