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Hanging Knee Raises

Hang from a bar with arms extended. Bring your knees up toward your chest, pause, then lower slowly. Keep your torso stable and avoid swinging.

ABS · CORE

Hanging Knee Raises: how the movement is executed

How it is executed

Hang from a bar with arms extended.
Bring your knees up toward your chest, pause, then lower slowly.
Keep your torso stable and avoid swinging.

Muscles worked: Abs
Primary muscle: Lower abs
Equipment: Pull-up bar
Movement pattern: Core
Difficulty: Intermediate
What it is for: StrengthHypertrophyCore strength

Watch the full tutorial

Variations and substitutions

Hanging Oblique Knee RaisePull-up bar

Abs exercises Pull-up bar exercises Training calculators Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Hevy Coach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Training volumeTraining volume is the total amount of work done in a period.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

Program your clients' routines from these exercises, without the spreadsheet.