The Hanging Knee Raise

How to do the exercise

Hanging Knee Raises are one of the most effective calisthenics exercises for building strong abs, especially the lower abdominal muscles. The movement strengthens your core while improving grip and body control on the pull up bar. When performed with proper technique, Hanging Knee Raises help you develop a stronger and more stable midsection for many other calisthenics skills. Here’s how to perform the exercise correctly:

1. Starting Position

Hang from a pull up bar with your hands slightly wider than shoulder width. Keep your arms straight and actively pull your shoulders down to create tension. Engage your core and keep your body stable without swinging.

2. Initiate the Movement

Start the movement by tightening your lower abs and slowly lifting your knees upward. Focus on bringing your knees toward your chest while maintaining control throughout the movement.

3. Control the Motion

Lift your knees as high as possible toward your chest to maximize abdominal activation. Avoid using momentum or swinging. Your core should control the entire movement, especially the lower abdominal muscles.

4. Lower and Repeat

Slowly extend your legs back down until they are straight again. Keep tension in your core and avoid losing control at the bottom. Repeat for the desired number of repetitions to build strong and defined abs.

Recommended Equipment for Hanging Knee Raises

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Liquid Chalk – For grip and security during the exercise.

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Resistance Bands – For adjustable support and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

Hanging Knee Raises are a powerful bodyweight exercise for developing core strength and improving control during calisthenics movements:

• Strengthens the abdominal muscles, especially the lower abs

• Improves core stability and body control while hanging

• Develops grip strength and shoulder stability

• Great preparation for advanced core skills like Toes to Bar or L-Sit

By regularly performing Hanging Knee Raises, you build a stronger core that supports many other calisthenics exercises and improves overall athletic performance.

Main muscles used

The Hanging Knee Raise primarily targets:

• Lower abdominal muscles

• Rectus abdominis (abs)

• Hip flexors

• Core stabilizers for body control

This exercise helps strengthen the entire core while improving stability during hanging movements.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Although Hanging Knee Raises look simple, poor technique can reduce effectiveness or cause unnecessary strain. Common mistakes include:

• Swinging the body: Keep your core tight and avoid using momentum.

• Not lifting the knees high enough: Aim to bring your knees close to your chest for maximum abdominal activation.

• Relaxed shoulders: Actively engage your shoulders to maintain a strong hanging position.

• Dropping the legs too quickly: Control the lowering phase to keep tension in your abs.

Focus on slow, controlled repetitions and strong core engagement to get the most out of your Hanging Knee Raises.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!