Duration required
Focus Area required
 s rest

Hanging Knee Raise

Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your knees up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick knees up.

  • Dropping on the way down.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Obliques, Forearms
Muscle diagram with the following muscles highlighted Abs, Obliques, Forearms

Similar Exercises

Start by hanging with an overhand grip, spaced at roughly shoulder width apart.

With your legs straightened, raise your knees to be level with the hips, then in a controlled manner lower them back to the start position. Brace your core to keep a steady torso and to raise your knees in a smooth motion. Repeat for the desired repetitions.

Avoid allowing the body to sway or using excessive momentum.

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