Hanging knee raise

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A hanging leg raise with the knees bent, the step before straight legs.

What it is

Hanging from a bar, you raise the knees toward the chest by curling the pelvis. The bent knees shorten the lever, which makes it accessible while training the same pattern.

Muscles worked

Primary: Core, Hip flexors. Secondary: Forearms, Lats.

How to perform it

  1. Hang from a bar with an overhand grip, shoulders active rather than fully relaxed.
  2. Brace the trunk so the body stops swinging.
  3. Raise the knees to at least hip height, curling the pelvis up at the top.
  4. Lower under control without letting the swing start again.

Common form faults

  • Swinging the body to throw the knees up. Pause at the bottom of every rep until the swing stops, then lift.
  • Only lifting the knees and never curling the pelvis. At the top, tilt the pelvis toward the ribs. That is where the abs work rather than the hip flexors.

Programming

10 to 15 controlled reps. Straighten the legs to progress, or hold a light dumbbell between the feet.

Plan your training

Variations & substitutions

Frequently asked questions

My grip fails before my abs.
Use straps, or do the movement in elbow supports on a captain's chair. Grip should not decide an ab set.
How high should the knees go?
Hip height is a good working standard. Bringing them past that and curling the pelvis is where the abs earn the rep.