Hanging Knee Raises

A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work.

Core Bodyweight Strength

Step by step

1. Hang from a pull-up bar with hands shoulder-width apart and arms fully extended overhead.
2. Engage your shoulders by pulling them slightly down and back to keep your body stable.
3. Bend your knees and pull them up toward your chest by curling your hips under, not just lifting the legs.
4. Squeeze your abs hard at the top with your knees pulled high and your pelvis tilted up.
5. Lower your legs slowly back down over 2 to 3 seconds until you reach a dead hang again.
6. Repeat without swinging, letting the bar still completely between reps if needed.

Muscles and equipment

Target muscle

Abs

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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