Weighted Hanging Knee Raise
- Level
- Advanced
- Equipment
- Pull-Up Bar, Dumbbell, Medicine Ball
- Movement
- Knee raise · Hanging
- Tracks
- Weight & Reps
Works
Abdominals Obliques Forearms
How to do it
- Grip the pull-up bar with hands shoulder-width apart.
- Hang freely with arms fully extended and legs straight.
- Secure a dumbbell or medicine ball between your feet or knees.
- Engage your core and lift your knees toward your chest.
- Pause briefly at the top while keeping the weight pinched securely.
- Lower your legs back down with controlled speed, then release the weight safely.
Common mistakes
- Using momentum to swing the legs and weight upward.
- Arching the lower back excessively during the lift.
- Dropping the legs too quickly on the way down.
- Letting the weight slip from the feet or knees.
Safety
Ensure the pull-up bar is securely anchored before starting.
Grip the weight firmly to prevent it from falling and clear the area below.
Stop immediately if you feel sharp pain in the shoulders or lower back.
Tips
- Squeeze the weight firmly between feet or knees so it does not slip.
- 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.
Details
- Base movement
- Knee raise
- Load position
- dumbbell held between feet
- Legs
- Both
- Body position
- Hanging
- Load type
- Weighted
