What is Ring Inverted Hold Knee Raise?

The Ring Inverted Hold Knee Raise is a medium-level calisthenics core exercise performed inverted on rings, combining a held inverted position with knee raises. It primarily targets the core, shoulders, trapezius, glutes and upper back while building body tension and shoulder stability.

How to Do Ring Inverted Hold Knee Raise

  1. Set ring height: Lower rings to waist height and check straps. Ensure rings are secure, even, and at a comfortable distance for a shoulder-width grip.
  2. Grip and jump: Grip rings with neutral wrists, keep elbows slightly bent. Jump or kip up into an inverted position with legs pointing toward the ceiling.
  3. Set body tension: Squeeze glutes, brace the core, and retract the shoulders to prevent tucking. Maintain a straight line from shoulders to toes for stability.
  4. Perform knee raise: Slowly bend the knees and draw them toward the chest with control. Exhale on the effort and avoid swinging or using momentum.
  5. Return to hold: Reverse the movement by extending the legs back to the inverted hold, keeping core engaged and shoulders stable. Move deliberately and avoid snapping the hips.
  6. Dismount safely: Tuck knees and perform a controlled descent or step down from the rings. Keep hands firm and shoulders active to protect the joints when exiting.

Muscle Groups

Core, Shoulders, Trapezius, Glutes, Back

Description

Start off by lowering rings about the height of your waist. Grab the rings in front of you with both of your arms.

Jump up with both legs and hold the position of them pointing up to the ceiling. Keep your body straight, don't let shoulders tuck in, squeeze your glutes and engage the core.

While in this position, slowly bend the knees and lower them close to your chest. Once there, reverse the movement by straightening your body.

Repeat for the required amount of repetitions and then slowly reverse the movement by tucking knees in first.

Movement Group

Core

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Inverted Hold Knee Raise?

This exercise strengthens the core, improves shoulder stability and scapular control, and builds posterior chain tension through the glutes and upper back. It also trains body awareness under load and transfers to better ring strength for advanced calisthenics skills.

What common mistakes should I avoid?

Common mistakes include letting shoulders tuck, using momentum instead of control, arching the lower back, and gripping too tightly. These increase injury risk and reduce effectiveness—focus on scapular retraction, core bracing, slow tempo, and controlled ranges of motion.

How can I progress or regress this exercise?

Regress by practicing ring-assisted inverted holds, incline knee tucks on a stable surface, or performing the movement from a tucked hanging position. Progress by increasing hold time, adding straight-leg raises, or combining with controlled negatives and more advanced ring levers.