Also known as: hanging knee raises, chin-up knee raises, underhand hanging knees, reverse-hang knee tucks, hanging knee tucks

What is Reverse Grip Knee Raises?

Reverse Grip Knee Raises are a hanging core exercise performed from an underhand (reverse) grip that lifts the knees toward the chest. They primarily target the core while engaging shoulders and forearms. Difficulty: medium; focus on controlled reps, a slight posterior pelvic tilt, and scapular stability.

How to Do Reverse Grip Knee Raises

  1. Assume reverse grip: Hang from the bar with a wide underhand (reverse) grip, arms fully extended, legs straight and pelvis slightly rolled backwards to maintain neutral lower spine.
  2. Engage core: Brace your core and squeeze shoulders down; exhale as you initiate the movement and maintain scapular stability throughout the lift.
  3. Lift knees: Slowly raise your knees toward your chest until your hips and knees form about 90 degrees, avoiding momentum or swinging of the body.
  4. Hold contraction: Pause and hold the top position for one second, keeping ribs down and pelvis posteriorly rotated to maximize lower abdominal engagement and spinal safety.
  5. Lower slowly: Lower your legs with control back to the starting hang, inhale, avoid dropping or swinging, and repeat for desired reps; rest between sets as needed.

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
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Reverse Grip Knee Raises?

Reverse Grip Knee Raises strengthen the rectus abdominis and hip flexors while improving shoulder and forearm endurance from the hanging grip. They build anti-swing control, enhance grip-to-core coordination, and help transfer to better performance in pull-ups and hanging leg raise progressions.

What are common mistakes to avoid when doing them?

Common mistakes include using momentum or swinging, failing to engage the scapula, lifting with hip flexors only, and excessive lumbar rounding. Avoid jerking the legs or gripping too tightly; focus on controlled movement, correct pelvic tilt, and steady breathing for safety.

How can I progress or regress this exercise?

To progress, add slow straight-leg raises, weighted knee raises, or work toward toes-to-bar. To regress, perform seated knee tucks, bent-knee hanging raises, or use a captain's chair. Adjust sets, reps, and tempo based on core control and strength.