Bicycle Crunch
Abs·Beginner
Exercise guide
Hanging Knee Raise
The Hanging Knee Raise targets the lower abdominals and hip flexors by lifting the knees toward the chest while hanging from a bar.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Hanging Knee Raise
- 01
Hang from a pull up bar with arms fully extended.
- 02
Brace your core and keep your body stable.
- 03
Bend your knees and lift them toward your chest.
- 04
Raise your knees until your thighs are at least parallel to the floor.
- 05
Pause briefly at the top.
- 06
Lower your legs slowly back to the starting position.
Performance tips
Cues that matter
- Avoid swinging your body
- Keep tension in your core throughout
- Lower your legs under control instead of dropping them
Common questions
Frequently asked
What muscles does the Hanging Knee Raise work?
The Hanging Knee Raise primarily targets the Abs.
Is the Hanging Knee Raise a compound or isolation exercise?
The Hanging Knee Raise is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Hanging Knee Raise?
The Hanging Knee Raise is a bodyweight exercise. No equipment is needed.
What difficulty level is the Hanging Knee Raise?
The Hanging Knee Raise is rated as beginner difficulty. It is suitable for those new to resistance training.
