What is Tuck Knee Raise?

The Tuck Knee Raise is a medium-difficulty hanging pull exercise that lifts the knees toward the bar while engaging the core. It primarily targets the core, latissimus dorsi and shoulders, improving abdominal strength and scapular stability. Use controlled tempo and active hang to reduce swinging and protect the lower back.

How to Do Tuck Knee Raise

  1. Set up grip: Hang from the pull-up bar with a shoulder-width pronated grip, keep shoulders active and scapula engaged; avoid a relaxed dead hang to protect the joints.
  2. Bend knees: Start by bending your knees and tucking them toward your chest while bracing the core; maintain tension before initiating the upward pull.
  3. Drive with lats: Engage the lats and pull with controlled intent, keeping the arms mostly straight while driving the tucked knees up toward the bar.
  4. Reach the top: Pull until your knees approach or touch the bar while keeping knees tucked and chest lifted; avoid excessive neck or pelvic motion.
  5. Lower with control: Slowly lower legs back to the active hang, resisting momentum and maintaining scapular engagement to protect the lumbar spine and shoulders.

Muscle Groups

Core, Shoulders, Latissimus

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.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Tuck Knee Raises?

Tuck Knee Raises build core strength, improve hip flexor activation, and strengthen the latissimus and shoulder stabilizers. They enhance midline control and transfer to better pull-up and hanging skill performance when done with consistent form.

What common mistakes should I avoid when doing Tuck Knee Raises?

Avoid swinging, using momentum, flaring the shoulders, arching the lower back, and rushing repetitions. Also don’t let the scapula collapse—maintain an active hang and controlled tempo for safer, more effective reps.

How can I progress or regress the Tuck Knee Raise?

Progress by increasing reps, weighted tuck raises, or advancing to hanging knee raises and toes-to-bar. Regress with band-assisted hangs, lying knee tucks, or incline knee raises until core strength and scapular control improve.