How to Do the Hanging Knee Raise
The hanging knee raise is the standard first step toward hanging leg raises. You hang from a bar and pull your knees up, which trains the lower abs and hip flexors while also building grip. It suits beginners who can't yet lift straight legs.
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Muscles worked
Primary
- Abs
Secondary
- Hip Flexors
How to do the Hanging Knee Raise
- 1
Grip a pull-up bar just outside shoulder width with an overhand grip.
- 2
Hang with arms straight and shoulders pulled slightly down.
- 3
Brace your abs and tuck your pelvis up a little before you move.
- 4
Bend your knees and lift them toward your chest.
- 5
Curl your hips up at the top instead of just lifting the thighs.
- 6
Pause for a beat, then lower your legs slowly.
- 7
Stop the swing before starting the next rep.
Form cues to remember
- Curl your pelvis up, not just your knees
- Lower slower than you lift
- Keep your shoulders active, not shrugged
- Stop the swing between reps
Hanging Knee Raise video tutorial
Common mistakes
Swinging for momentum
Pause at the bottom of every rep and lift with your abs instead of kicking.
Lifting only the thighs
Tilt your pelvis backward so your lower back rounds slightly at the top.
Dropping the legs fast
Take about two seconds to lower so your abs stay loaded.
Hanging limp from the shoulders
Pull your shoulder blades down slightly before each rep.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 seconds rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps with a pause at the top, 90 seconds rest |
| Endurance | 2–3 sets of 15–20 reps with controlled tempo |
Grip fatigue and shoulder strain are the usual limits. If your shoulders feel pinched while hanging, use ab straps or a captain's chair instead.
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Hanging Knee Raise FAQ
What muscles does the hanging knee raise work?
It mainly trains your abs, especially the lower portion, with the hip flexors helping lift your legs. Your forearms and lats also work to keep you hanging.
Hanging knee raise vs. hanging leg raise?
Bent knees shorten the lever, so the knee raise is easier. Most people should build to 12–15 clean knee raises before moving to straight legs.
Why do my hip flexors burn more than my abs on hanging knee raises?
That usually means you're lifting only your thighs. Tuck your pelvis so your lower back rounds slightly, and the abs take over more of the work.
