What is Reverse Grip Knee Raises?

Reverse Grip Knee Raises are a hanging calisthenics exercise where you lift your knees from a wide reverse (supinated) grip to train the core. It primarily targets the abdominals with secondary work in the shoulders and forearms. Difficulty: Medium; requires a pull-up bar and shoulder stability.

How to Do Reverse Grip Knee Raises

  1. Wide reverse grip: Grab the pull-up bar with a wide, supinated (palms facing you) grip. Keep arms fully extended and shoulders stable before starting.
  2. Set hang position: Hang tall with legs straight and pelvis slightly rolled back. Depress the shoulder blades and avoid shrugging to protect the shoulders.
  3. Brace your core: Engage the abs by drawing the ribs down and initiating a posterior pelvic tilt to pre-load the lower core before lifting the knees.
  4. Raise knees: Exhale and drive both knees up until hips reach about a 90° bend. Pause briefly at the top to feel the contraction.
  5. Controlled descent: Inhale and lower your legs slowly to the starting hang. Avoid swinging, maintain scapular control, and keep tension in the core.

Muscle Groups

Core, Shoulders, Forearm

Description

Hang from a chin-up bar with both arms extended at arms length in top of you using wide reverse grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

Raise your knees until legs are bent into 90-degree angle. Exhale as you perform this movement and hold the contraction for a second or so.

Go back slowly to the starting position as you breathe in.

Movement Group

Core

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Reverse Grip Knee Raises?

Reverse Grip Knee Raises build core strength and hip flexor control while challenging shoulder and forearm endurance from the hang. They improve trunk stability, help reduce swing in hanging moves, and transfer to progressions like L-sits and toes-to-bar.

What common mistakes should I avoid with this exercise?

Avoid using momentum or swinging, arching the lower back, and letting the shoulders shrug. Common errors include incomplete range of motion and rushing the descent; focus on controlled movement and scapular stability to reduce injury risk.

How can I progress or regress Reverse Grip Knee Raises?

Regress with bent-knee hanging raises, lying knee tucks, or assisted band variations. Progress by increasing reps, adding ankle weight, moving to L-holds or toes-to-bar, or performing slow negatives for added eccentric load.