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Exercise guide
Hanging Knee Raise
A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees.
What this exercise works
- Muscles
- hip flexors · rectus abdominis · forearm flexors · obliques
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and raise your knees toward your chest.
- Hold briefly at the top.
- Lower your legs slowly back to the starting position.
- Repeat for the desired reps.
Technique cues and common mistakes
- Avoid swinging — initiate the movement from your core.
- Exhale as you raise your knees.
Make the movement easier or harder
- Progress to straight-leg raises when this feels easy.