Hanging Knee Raise
A core exercise performed hanging from a pull-up bar, raising the knees toward the chest, a common stepping stone toward the full hanging leg raise.
Equipment: Pull-up bar
How to do it
- 1Grip a pull-up bar with hands slightly wider than shoulder-width and hang with your legs extended.
- 2Keeping a slight bend in your knees, raise them up toward your chest using your abs.
- 3Pause briefly at the top of the motion.
- 4Lower back down under control to the starting hang.
Common mistakes
- Swinging the body to generate momentum instead of raising the knees with a controlled ab contraction.
- Letting the shoulders shrug up toward the ears instead of staying engaged throughout the hang.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Hanging Knee Raise safe for beginners?
Generally, yes. The Hanging Knee Raise is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Hanging Knee Raise work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have a pull-up bar for the Hanging Knee Raise?
The Cable Crunch trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a pull-up bar available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Cable CrunchRelated exercises
Learn more
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