Reps Only exercise

Hanging Knee Raise form, muscles worked, and workout tracking

The hanging knee raise is performed from a dead hang on a pull-up bar, lifting the knees toward the chest to train the rectus abdominis, hip flexors, and grip while the lats stabilize the hang. Lifters use it as the standard progression toward hanging leg raises and toes-to-bar, and value it for loading the lower abdominal region through a long range without any spinal compression.

Hanging Knee Raise illustration

How to do Hanging Knee Raise

  1. 1Grip a pull-up bar with hands shoulder width apart and hang with your arms straight and shoulders lightly engaged, not fully slack.
  2. 2Brace your core and exhale as you drive your knees up toward your chest, tilting your pelvis under at the top.
  3. 3Lift with your abs rather than swinging; the bar and your torso should stay as still as possible.
  4. 4Avoid arching your lower back or kipping your legs to generate momentum.
  5. 5Inhale as you lower your legs under control until they hang straight down, letting any residual swing settle before the next rep.

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Track Hanging Knee Raise in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.