Hanging Knee Raise

Starting position

1. Grab the pull-up bar with an overhand grip at shoulder width or slightly wider and hang with straight arms.
2. Draw your shoulders down a little, away from your ears — don't hang completely limp.
3. Legs together and slightly bent, body still.
4. Brace your abs before the first rep.

Execution

1. Exhale, bend your legs and raise your knees toward your chest, at least above hip level.
2. At the top, tilt your pelvis forward and up — this makes your abs work, not just your hip flexors.
3. Hold for a second.
4. Inhale and slowly lower your legs to the start without letting your body swing.
5. Begin each rep from a still hang.

Common mistakes

• Swinging the body — momentum does the abs' job.
• Knees only to hip height with no pelvic curl — the hip flexors do most of the work.
• Dropping the legs fast — you start to swing and lose control.
• Shoulders shrugged up to the ears — extra stress on the shoulder joints.

Beginner tips

• If your grip gives out before your abs, use lifting straps or ab slings.
• To kill the swing, touch your feet to the floor or a box between reps.
• When 12–15 clean reps feel easy, move on to straight-leg raises.

Alternatives

• Hanging Leg Raise — a harder version
• Lying Leg Raise on Flat Bench — no grip demand
• Lying Leg Raise on Incline Bench — lying leg raise, angle adjusts difficulty