HANGING KNEE RAISES
Core & Hip Flexor Development
Primary Muscles
Exercise Description
Hanging knee raises are an intermediate progression toward full hanging leg raises. By bending the knees, you reduce leverage and make the exercise more accessible while still building serious core strength.
How To Perform
Hang from a pull-up bar with arms fully extended.
Keep your shoulders packed down and core braced.
Pull your knees up toward your chest by contracting your abs.
Raise knees as high as possible, ideally bringing thighs to horizontal or higher.
Pause briefly at the top, squeezing your abs.
Lower knees with control back to starting position without swinging.
Expert Tips
Control is everything - No swinging or kicking. Every rep should be deliberate and controlled.
Bring knees high - The higher you raise knees, the more ab engagement. Aim for chest level.
Active shoulders - Keep shoulders depressed and engaged. Don't let them shrug toward ears.
Slow negative - Lower knees for 2-3 seconds. The eccentric phase builds core strength.
Common Mistakes
Using momentum - Swinging reduces ab work. Use strict, controlled reps.
Incomplete range - Bring knees all the way up to chest level for full ab contraction.
Dropping too fast - Control the descent. Don't let gravity win.
Shoulder instability - Keep shoulders packed and stable throughout.
Video Guide – Hanging Knee Raises
Hanging knee raises serve as the perfect progression between floor-based core work and advanced hanging leg raises. By bending your knees, you reduce the lever arm length, decreasing the resistance and making the exercise more manageable. This allows you to focus on mastering the hanging position, developing grip strength, and building the foundational core strength needed for straight leg variations. Despite being "easier" than full leg raises, hanging knee raises still provide serious core development and are a staple in many intermediate and advanced training programs.
What makes this exercise particularly valuable is its versatility. It's challenging enough to build significant core strength, yet accessible enough for most people with basic fitness levels to perform. The hanging position eliminates the ability to cheat by pressing your lower back into a bench or floor, forcing your abs to do all the work. Additionally, the continuous time under tension while hanging builds exceptional grip and forearm endurance as a bonus. This makes hanging knee raises an efficient exercise that trains multiple attributes simultaneously.
Watch the demonstration video carefully. Notice the stable hanging position with shoulders actively depressed—not shrugged up toward the ears. The movement initiates from the abs and hip flexors pulling the knees upward, not from swinging or kicking. At the top, the knees reach chest level or higher with a visible ab contraction. The descent is controlled, taking 2-3 seconds, and the lifter transitions smoothly into the next rep without excessive swaying. This controlled execution is what separates effective reps from wasted motion.
Program hanging knee raises 2-3 times per week as a primary core movement. Perform 3-4 sets of 10-15 reps with 60-90 seconds rest. Execute them early in workouts when grip strength and core are fresh. Progress by increasing reps, adding a longer pause at the top, or gradually straightening your legs more each week until you can perform full hanging leg raises. Once you can do 15+ perfect hanging knee raises, it's time to start working on the straight leg variation. Remember: quality over quantity always.
Equipment Required
Pull-up bar or captain's chair station