Hanging knee raise
Hang from a bar and lift the knees toward the chest to train the lower abs and grip.
- Muscle group: Core
- Equipment: Pull-up bar
- Difficulty: Intermediate
Also known as: Hanging knee tuck, Captain's chair knee raise, Knæløft i stang, Hængende knæløft
How to do it
- Hang from the bar with shoulder blades set and legs together.
- Lift the knees toward your chest while tilting the pelvis up.
- Lower slowly without swinging.
Common mistakes
- Swinging the legs to create momentum.
- Letting the shoulders shrug up to the ears.
Alternatives
Watch a video demonstration on YouTube
“Hanging Knee Raise Tutorial - Proper Form and Technique” by Runna (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.