Hanging Knee Raise

Hanging Knee Raise is a resistance exercise - strength exercise involving Rectus abdominis, Iliopsoas. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Rectus abdominis, Iliopsoas

Secondary muscles

External obliques, Forearms, Shoulder girdle stabilizers

Exercise type

Resistance exercise - strength

Exercise technique

1. Hang

   Grip the bar fully and steady your body.

2. Shoulders

   Maintain active support without letting your shoulders sink completely toward your ears.

3. Initiation

   Bend your knees and raise your thighs forward.

4. Pelvis

   Gently roll your pelvis backward as your knees rise.

5. Top control

   Pause briefly at the height you can reach without swinging.

6. Lowering

   Lower your knees with control and extend your hips.

7. Reset

   Stop any body swing before the next repetition.

Key technique points

• Do not throw your knees toward your chest.
• Engage your abdominals in the pelvic movement.
• Do not hold the bar with your fingertips.
• Maintain shoulder support.
• Do not initiate by swinging your legs backward.
• Do not let the descent become a free fall.

Common mistakes

Raising with a swing

Momentum replaces abdominal control.

Bending only at the hips

Keeping the pelvis fixed reduces the abdominal curling contribution.

Relaxing the shoulders

Support in the hang becomes passive.

Arching through the lower back

This creates unnecessary backward swing during the descent.

Loosening the grip

This reduces the security of contact with the bar.

Rushing consecutive repetitions

Swing accumulates and alters the movement path.

Frequently asked questions

Hanging Knee Raise: why is “Raising with a swing” a mistake?

Momentum replaces abdominal control.

Hanging Knee Raise: why is “Bending only at the hips” a mistake?

Keeping the pelvis fixed reduces the abdominal curling contribution.

Hanging Knee Raise: why is “Relaxing the shoulders” a mistake?

Support in the hang becomes passive.

Hanging Knee Raise: why is “Arching through the lower back” a mistake?

This creates unnecessary backward swing during the descent.

Hanging Knee Raise: why is “Loosening the grip” a mistake?

This reduces the security of contact with the bar.

Hanging Knee Raise: why is “Rushing consecutive repetitions” a mistake?

Swing accumulates and alters the movement path.

What should I focus on when doing Hanging Knee Raise?

Do not throw your knees toward your chest. Engage your abdominals in the pelvic movement. Do not hold the bar with your fingertips. Maintain shoulder support. Do not initiate by swinging your legs backward. Do not let the descent become a free fall.

Related exercises

• Kneeling Ab Wheel Rollout
• Bear Plank
• Bicycle Crunch
• Cable Crunch
• Captain's Chair Knee Raise
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.