Hanging Knee Raises

Hanging knee raises are an excellent beginner-friendly core exercise that helps build the foundational strength required for more advanced movements like hanging leg raises and toes-to-bar. This movement involves hanging from a pull-up bar and lifting your knees toward your chest while maintaining control. It primarily targets the lower abs, hip flexors, and grip strength while also reinforcing proper hanging mechanics.

Before attempting hanging knee raises, you should be comfortable with hanging from a bar for at least 20 seconds in an active position (shoulders engaged, not dead hanging). If grip endurance is a limiting factor, you can improve it with dead hangs and wrist-strengthening exercises. Core activation is also essential, so incorporating lying knee tucks and hollow body holds into your training can be beneficial.

The only equipment needed is a pull-up bar that allows for a full range of motion without touching the ground. Chalk can help maintain grip during longer sets. Straps are not recommended, as grip endurance is an important component of the exercise.

Step-by-Step Execution

1. Setting Up the Grip and Hang

• Grip the pull-up bar with an overhand grip, shoulder-width or slightly wider.

• Engage your shoulders slightly by pulling them down (active hang).

• Keep your legs together and your core engaged before initiating the movement.

2. Lifting the Knees

• Exhale and engage your core as you start lifting your knees.

• Keep your knees bent and raise them toward your chest in a controlled manner.

• Focus on tilting your pelvis slightly at the top to fully engage the lower abs.

3. Reaching the Top Position

• Raise your knees as high as possible, ideally bringing them above hip level.

• Maintain control and avoid excessive swinging or leaning back.

4. Lowering with Control

• Slowly lower your legs back to the starting position.

• Resist the urge to let your legs drop too quickly—control the descent to maximize strength gains.

• Reset before initiating the next rep to avoid building momentum.

Benefits of Hanging Knee Raises

• Develops Core Strength – Engages the entire abdominal wall with a focus on the lower abs.

• Builds Grip and Forearm Endurance – Improves hanging strength, which carries over to pull-ups.

• Strengthens Hip Flexors – Helps improve leg control and mobility.

• Improves Shoulder Stability – Reinforces proper shoulder engagement while hanging.

• Prepares for More Advanced Movements – Acts as a stepping stone to hanging leg raises and toes-to-bar.

Common Mistakes to Avoid

• Using Too Much Momentum – Swinging reduces core activation and makes the exercise less effective.

• Bending the Arms – Keep your arms straight to prevent unnecessary upper-body fatigue.

• Dropping the Legs Too Quickly – Lowering too fast eliminates the eccentric strength-building phase.

• Neglecting Core Engagement – Allowing the lower back to arch can lead to strain.

• Gripping Too Tightly – Over-gripping the bar can cause early fatigue.

Gym Equivalent Exercises

• Captain’s Chair Knee Raises – Similar core activation with back support.

• Lying Knee Tucks – Provides the same movement pattern without requiring grip strength.

• Cable or Machine Knee Raises – Allows for adjustable resistance while targeting the core.

• Seated Knee Raises on a Bench – A grounded alternative for beginners.

Each phase of the hanging knee raise engages multiple muscle groups:

Primary Muscles:

•Rectus Abdominis (raising the knees)

•Hip Flexors (initiating the lift)

Secondary Muscles:

•Obliques (stabilizing the movement)

•Lats and Shoulders (supporting the hang)

•Forearms and Grip Muscles (maintaining bar control)

Hanging knee raises are highly scalable, making them a perfect core exercise for beginners while also offering ways to progress to more advanced movements. By modifying the knee position, controlling the tempo, or adding resistance, you can tailor the difficulty to your fitness level. Whether you’re training for core endurance or working toward hanging leg raises, this exercise serves as an essential stepping stone in your calisthenics journey.