intermediate · core
Hanging Knee Raise
Lower-abs focused raise—posteriorly tilt the pelvis, don't just swing the legs.
Quick answer
Hang from a bar, brace, curl the pelvis to lift the knees toward the chest, then lower without swinging.
If you only swing like a pendulum, you're training grip and momentum more than abs. Think 'tailbone toward the bar.'
Form cues
- Hollow the abs before the knees move
- Minimize swing
- Full control on the way down
Common mistakes
- Kipping every rep
- Only lifting the thighs without pelvic curl
- Holding breath and turning red for no reason
Programming notes
3 × 8–15. Regress to lying leg raises if hanging is too hard.
pull-up bar