Core exercise
Hanging Knee Raise
Knee raise hanging from a bar, keeping your torso stable and without swinging.
- Primary muscleCore
- Also worksForearms
- EquipmentPull-up bar and bodyweight
- MovementCore
- LevelIntermediate
- Core
- Forearms
- Pull-up bar and bodyweight
How to do the Hanging Knee Raise
4 steps, in the order you do them.
- Hang from the bar with a firm grip and active shoulders.
- Bend at the hips to raise both knees toward your chest without swinging.
- Pause briefly at the top and avoid swaying your torso.
- Lower your legs with control before repeating.
Muscles worked
Common Hanging Knee Raise mistakes
What goes wrong most often when you do the Hanging Knee Raise, and how to fix it.
The knees only reach hip height.
Bring your knees toward your chest and round your lower back slightly at the top.
The shoulders relax and the body hangs limp from the bar.
Engage your shoulders by pulling them down, away from your ears, before lifting.
The torso leans back to lift the knees.
Keep your torso vertical; if you lean back, lift less.
Alternatives to the Hanging Knee Raise
They work the core with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Hanging Knee Raise work?
The Hanging Knee Raise works mainly the core. It also works the forearms.