Hanging Knee Raise: How-to, Tips & More
The Hanging Knee Raise is a beginner compound exercise for your abs. You do it with pull up bar. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Hanging Knee Raise
- Hang from a bar with straight arms.
- Pull your knees up toward your chest.
- Curl your hips up at the top.
- Lower slowly without swinging.
Hanging Knee Raise tips
- Move to straight leg raises when these get easy.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Hanging Knee Raise alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Hanging Knee Raise work?
The Hanging Knee Raise mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Hanging Knee Raise good for beginners?
Yes. The Hanging Knee Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hanging Knee Raise?
You need pull up bar.
Add Hanging Knee Raise to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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