Body weight
Hanging knee raise
Hanging knee raise mainly works your abs and hip flexors. It also helps your forearms and lats.
Step by step
- Hang from the bar with shoulders pulled down.
- Curl your pelvis up and bring knees to chest.
- Lower slowly without swinging.
What you should feel
A squeeze in your lower abs and the front of your hips; your lower back and shoulders should not strain.
Common mistake
Swinging your body for momentum; pause at the bottom and lift with your abs.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Dead bugAbsQuestions
What muscles does the hanging knee raise work?
Hanging knee raise mainly works your abs and hip flexors. It also helps your forearms and lats.
Can I do the hanging knee raise at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the hanging knee raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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