Hanging Knee Raise

The Hanging Knee Raise is an isolation exercise that primarily targets the core (including the rectus abdominis), with secondary involvement of the hip flexors and forearms. It also engages the obliques for stability and the quadriceps and sartorius in the upper legs to assist with the movement. This is an intermediate-level exercise that builds core strength, enhances hip flexibility, and improves grip strength due to the hanging position.

A notable variation of this exercise is the Hanging Straight Leg Raise, where the legs remain straight throughout the movement, increasing difficulty and activating more of the lower abdominal muscles. The knee raise variation is a great starting point for those working towards the straight leg version.

Incorporating Hanging Knee Raises into your routine offers a dynamic way to challenge your core muscles while also enhancing overall body control. Because of the hanging position, it strengthens the upper body, particularly the grip and shoulders, while the controlled knee movement sharpens core stability. It’s particularly beneficial for athletes and those looking to build functional strength, as the exercise mimics movements used in sports and daily activities.

1. Set up: Grip a pull-up bar with palms facing forward (overhand) or toward you (underhand). Hang with your arms fully extended, feet off the ground, and core engaged.
2. Engage your core: Pull your shoulder blades down and back to avoid excessive swinging. Tighten your core muscles.
3. Lift your knees: Slowly raise your knees toward your chest, keeping them bent at around 90 degrees. Focus on using your abs rather than swinging your legs.
4. Pause and squeeze: Once your knees reach the highest point, hold for a second and squeeze your core.
5. Lower with control: Lower your legs back to the starting position in a controlled manner. Avoid dropping your legs quickly to prevent swinging.
6. Repeat: Complete the desired number of repetitions, maintaining control throughout the movement.

The Hanging Knee Raise has a medium risk of injury if performed incorrectly, especially for beginners.

• Lower back strain can occur if the core isn’t properly engaged, leading to excessive arching in the lumbar spine. Focus on keeping the lower back neutral and avoid using momentum to lift the legs.
• Shoulder strain may happen if you hang passively, letting the shoulders rise toward the ears. Engage the lats and keep the shoulders slightly pulled down to protect the joints.
• Grip fatigue is common, especially for those new to hanging exercises. Using chalk or straps can help maintain grip during longer sets.

Starting with fewer reps and building up gradually reduces injury risk, and proper warm-up and stretching of the shoulders and hips improve flexibility and control.