VARIATIONS

Hanging Knee Raise

Knees lift to chest while hanging freely from a pull-up bar

This exercise targets the abdominal muscles and obliques by lifting the knees while hanging from a bar. It builds core strength and stability without requiring floor support.

HOW TO DO IT

Grip the pull-up bar with hands shoulder-width apart.
Hang freely with arms fully extended and legs straight.
Engage your core and lift your knees toward your chest.
Pause briefly at the top of the movement.
Lower your legs back down with controlled speed.
Repeat for the desired number of repetitions.

COMMON MISTAKES

Using momentum to swing the legs upward.
Arching the lower back excessively during the lift.
Dropping the legs too quickly on the way down.
Shrugging the shoulders up toward the ears.

TIPS

Avoid swinging by keeping your upper body still.
Exhale sharply as you lift your knees.
Focus on curling the pelvis upward, not just lifting legs.

SAFETY

Ensure the pull-up bar is securely anchored before starting.
Stop immediately if you feel sharp pain in the shoulders or lower back.

DETAILS

Muscles: Abdominals
Equipment: Pull-Up Bar
Type: Strength Training
Difficulty: Intermediate
Tracked as: Reps only

TECHNIQUE

Base movement: Knee raise
Arms: Both
Legs: Both
Body position: Hanging

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