← EXERCISE LIBRARYCalisthenics
Hanging Knee Raise
BarHanging trunk flexion with bent knees, building grip and the posterior pelvic tilt that makes straight-leg raises possible. Three sets of twelve without swing before you straighten the legs.
- 01Hang from the bar with an overhand grip and the shoulders lightly engaged.
- 02Set the ribs down so the body stops swinging.
- 03Draw the knees up toward the chest, curling the pelvis under at the top.
- 04Pause briefly at the top rather than bouncing out of it.
- 05Lower the legs under control back to a still hang.
- 01Curl the tailbone toward the ribs at the top.
- 02No swing, start every rep from still.
- 03Shoulders active, do not hang like a rag.
- 01Swinging to generate the lift, which trains the hang and momentum instead of the trunk.
- 02Stopping at ninety degrees without tilting the pelvis, which makes it a pure hip flexor rep.
- 03Dropping the legs fast, which throws the body into extension and puts a snap through the low back.
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.