Also known as: inverted knee raise, ring knee raise, inverted tuck raise, ring tuck raise, inverted ring knee raise

What is Ring Inverted Hold Knee Raise?

Ring Inverted Hold Knee Raise is a medium-difficulty calisthenics move where you hold an inverted ring position and raise your knees toward your chest. It primarily targets the core, shoulders, trapezius, glutes and upper back while building scapular stability and hip control.

How to Do Ring Inverted Hold Knee Raise

  1. Set ring height: Lower rings to waist level, check straps are secure, and stand facing them with feet shoulder-width for a stable setup.
  2. Grip and jump: Grip rings with neutral wrists, bend knees, then jump and extend legs overhead into a straight inverted hold while keeping shoulders active.
  3. Engage core and glutes: Squeeze glutes, brace the core, prevent lumbar sag, and maintain a straight line from hips to feet throughout the hold for spinal safety.
  4. Perform knee raise: Slowly bend both knees toward the chest under control, exhaling as you lift; avoid jerking, swinging, or tucking the shoulders forward.
  5. Lower and dismount: Reverse the knee raise slowly to the inverted hold, control the descent, then safely return feet to the ground before releasing the rings.

Muscle Groups

Back, Core, Glutes, Shoulders, Trapezius

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
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What benefits does the Ring Inverted Hold Knee Raise provide?

This exercise improves core strength, shoulder and scapular stability, and posterior chain engagement. It also enhances body control on rings and translates to better ring presses, muscle-ups, and advanced core movements.

What common mistakes should I avoid with this exercise?

Avoid letting shoulders collapse or tuck, arching the lower back, swinging the legs, and rushing the movement. Poor grip and lack of scapular engagement increase injury risk—use slow controlled reps.

How can I progress or regress this movement?

Regress with supported inverted holds, tuck holds on low rings, or knee raises from a dip bar. Progress to straight-leg lowers, hanging windshield wipers, or increasing hold time and controlled eccentric reps.