Also known as: hanging knee raise, knee tucks, tuck raises, bar knee raises, hanging tuck
What is Tuck Knee Raise?
The Tuck Knee Raise is a hanging pull movement where you tuck your knees to your chest while maintaining active scapular engagement. It primarily targets the core, shoulders, and latissimus dorsi. Difficulty: medium, suitable for intermediate trainees building hip-flexor control and hanging strength.
How to Do Tuck Knee Raise
- Grip the bar: Use a shoulder-width pronated grip and hang actively with slight scapular engagement; avoid fully relaxed shoulders to protect the joints.
- Bend your knees: Begin by bending both knees and bringing heels toward glutes while keeping core braced and ribs down to prevent lumbar extension.
- Initiate the pull: Engage lats and pull with straight arms while driving the knees upward; focus on lifting hips and keeping knees tucked tight.
- Touch the bar: Aim to bring your feet or knees near the bar at the top while maintaining control and avoiding a sudden kip or swing.
- Lower with control: Slowly lower legs back to the start with tension in the core and shoulders; avoid dropping or shrugging at the bottom.
Muscle Groups
Core, Latissimus, Shoulders
Description
Hang actively from the bar, with hands about shoulder width about and pronated grip.Start by bending your knees, then engage your lats and pull with straight arms. Keep your knees tucked and pull as high as you can, feet should touch the bar. Lower with controls &repeat for repetitions.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Tuck Knee Raises?
Tuck Knee Raises build hanging core strength, improve hip-flexor coordination, and strengthen the lats and shoulder stabilizers. They aid in improved pull mechanics and transfer to more advanced leg-raise and pull-up variations.
What common mistakes should I avoid?
Common errors include swinging/kipping, relaxing the shoulders, arching the lower back, and using momentum. Focus on scapular engagement, a braced core, and a controlled tempo to perform each rep safely.
How can I progress or regress this exercise?
Regress with bent-knee hangs or lying knee tucks; progress to straight-leg hanging leg raises, toes-to-bar, or add slow eccentric reps and weighted holds to increase difficulty.