← EXERCISE LIBRARYStrength
Hanging Knee Raise
A hanging trunk flexion that trains the abs and hip flexors while the grip and shoulders hold position. Sets of 8-12 with no swing between reps.
- 01Hang from a bar with the hands about shoulder width and the arms straight.
- 02Set the shoulders down away from the ears.
- 03Brace the trunk and raise the knees toward the chest.
- 04Finish the rep by curling the pelvis up slightly at the top.
- 05Lower the legs under control until the body is still and straight again.
- 01Shoulders down, chest tall.
- 02Curl the pelvis at the top.
- 03Stop the swing before the next rep.
- 01Kipping the knees up with a body swing — momentum replaces the abs entirely.
- 02Hanging passively from the shoulders — the joint takes the load rather than the muscles around it.
- 03Only lifting to ninety degrees — without the pelvic curl the hip flexors do nearly all the work.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.