Hanging Knee Raises
- Beginner
- Bodyweight
The hanging knee raise is the cleanest way to load the abs from a dead hang. Hanging from a pull-up bar, you pull your knees up toward your chest by curling the pelvis under and engaging the abs through their full range. It's harder than a floor crunch because gravity adds load and the grip has to hold the body steady while the core works.
How to do the Hanging Knee Raises
- Hang from a pull-up bar with hands shoulder-width apart and arms fully extended overhead.
- Engage your shoulders by pulling them slightly down and back to keep your body stable.
- Bend your knees and pull them up toward your chest by curling your hips under, not just lifting the legs.
- Squeeze your abs hard at the top with your knees pulled high and your pelvis tilted up.
- Lower your legs slowly back down over 2 to 3 seconds until you reach a dead hang again.
- Repeat without swinging, letting the bar still completely between reps if needed.
Muscles worked
- Primary:
- Core
Why train it
- Builds lower-ab strength through a full bar-hung range.
- Strengthens the grip and shoulders as a stability bonus.
- Lays the foundation for harder hanging core progressions.
Common mistakes
- Swinging the body for momentum, which removes ab engagement and turns the rep into a leg swing.
- Lifting the knees with the hip flexors only, never tilting the pelvis up to load the abs.
- Dropping the legs fast at the bottom, which trains the descent poorly and adds shoulder strain.
- Hanging completely loose at the shoulders, which stresses the joints and reduces core stability.
Frequently asked questions
What muscles do Hanging Knee Raises work?
Hanging Knee Raises train the core, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the core directly.
What equipment do I need for Hanging Knee Raises?
None. Hanging Knee Raises are a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Are Hanging Knee Raises suitable for beginners?
Yes. Hanging Knee Raises are rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do Hanging Knee Raises at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes Hanging Knee Raises one of the movements worth keeping for days you never reach a gym.
How many sets and reps of Hanging Knee Raises should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to Hanging Knee Raises?
Cable Side Bend, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as Hanging Knee Raises. Pick whichever one matches the equipment in front of you.