Also known as: ring knee raise, hanging knee raise, ring tuck up, ring knee tucks
What is Ring Hanging Knee Raise Tuck Up?
The Ring Hanging Knee Raise Tuck Up is an easy calisthenics exercise performed from suspended rings where you lift bent knees toward the chest while hanging. It primarily targets the core, with secondary emphasis on shoulders, glutes, and back, improving core control and shoulder stability.
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How to Do Ring Hanging Knee Raise Tuck Up
- Set ring height: Set rings at head height; stand beneath them with handles aligned to shoulder width to ensure stable grip and safe starting position.
- Secure grip: Grip the rings firmly with a neutral or false grip, keep arms slightly bent, and lift feet off the ground so knees are suspended.
- Set scapula: Protract your scapula slightly to stabilize the shoulders; maintain a neutral neck and avoid excessive shrugging throughout the movement.
- Tuck knees up: Exhale and contract your core to lift bent knees toward the chest until they nearly touch, performing the motion slowly and without momentum.
- Lower slowly: Inhale and lower your knees in a controlled manner to the start position without touching the ground; prevent swinging and maintain scapular control.
- Breathe and repeat: Perform the prescribed repetitions with steady breathing, pause between sets, and stop if you experience shoulder pain or uncontrolled swinging.
Muscle Groups
Back, Core, Glutes, Shoulders
Description
Position your rings around your head heigh. Grab the rings with both your arms and bend your knees. Lift your feet off the ground. This will be your starting position.While keeping knees bent lift them up so they almost touch your chest. Don't rush this movement and don't try to use the swing to make it easier. When lifting your knees up you can protract your scapula.
Reverse the movement and move your knees down but don't touch the ground with your feet.
Repeat for the required amount of repetitions.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Ring Hanging Knee Raise Tuck Up?
This exercise builds core strength, hip flexor engagement and shoulder stability while improving scapular control. Using rings also challenges grip and coordination, preparing you for advanced hanging core moves.
What common mistakes should I avoid when doing this exercise?
Avoid using momentum or swinging, letting shoulders shrug, or arching the lower back. Failing to control the scapula and lowering feet to the ground reduce effectiveness and increase injury risk.
How can I progress or modify this exercise?
For easier variations, perform knee raises on a pull-up bar or with rings closer to the ground for partial support. Progress by extending legs, increasing reps, or advancing to straight-leg raises and toes-to-bar on rings.