Hanging Knee Raise

oec:hanging-knee-raise

A core exercise performed while hanging from an overhead bar, curling the knees toward the chest to train the abdominal muscles and hip flexors.

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Also called: Knee Raises, Hanging Knee Lift, Bar Knee Raise

How to do it

Grasp an overhead pull-up bar with an overhand, shoulder-width grip.
Hang with your arms fully extended and your shoulders engaged slightly downward to maintain active tension.
Allow your legs to hang straight down with your ankles together and your core lightly braced.

Initiate the movement by flexing your hips and knees to draw your knees upward toward your chest.
At the top of the movement, tilt your pelvis upward toward your ribs to flex the lumbar spine and fully contract your abdominals.
Pause briefly at the peak contraction without swinging.
Lower your knees with control back to the starting dead-hang position before beginning the next repetition.

Exhale forcefully as you curl your knees toward your chest; inhale smoothly as you lower your legs back to the hang.

Swinging the torso to use momentum to kick the knees upward.: Perform each repetition from a completely still hang, bracing the torso and moving strictly under muscle control.
Only flexing the hips without tilting the pelvis upward.: To fully target the abdominals, round the lower back slightly and curl the pelvis toward the sternum at the top of the raise.
Dropping the legs rapidly without controlling the eccentric phase.: Lower the knees under control across two to three seconds to maximize abdominal tension and prevent swing.

Ensure the pull-up bar is securely mounted and capable of supporting your full body weight.
If grip fatigue limits your abdominal work, consider using ab straps or chalk.

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