Hanging Knee Raises
Execution Guide
- Hang from a pull-up bar with an overhand grip.
- Keep your core tight to prevent swinging.
- Raise your knees toward your chest by contracting your abs.
- Pause briefly at the top of the movement.
- Lower your legs back down slowly and under control.
Range of Motion
Bring knees above the waistline for maximum contraction.
Common Mistakes to Avoid
- ×Swinging to generate momentum
- ×Dropping legs too fast
- ×Bending elbows
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Target the lower abdominals and improve grip strength
Difficulty
Advanced
Burn (10m)
50-70
Equipment
Pull-up Bar
Anatomy
Primary
Rectus Abdominis (Lower)
Secondary
Hip FlexorsForearms