Hanging Knee Raise (How To, Muscles Worked, Benefits)

The Hanging Knee Raise is a core-strengthening exercise that targets the lower abs while improving grip and shoulder stability.

Performed while hanging from a pull-up bar, it trains you to lift your knees toward your chest with control, building strength through the lower portion of the abdominal wall and hip flexors.

Primary Muscles Worked: Rectus Abdominis (Lower Portion), Hip Flexors
Secondary Muscles Worked: Obliques, Forearms, Shoulders (stabilization)
Equipment Needed: Pull-Up Bar

How To Do Hanging Knee Raises

Step-by-Step Instructions

Set-Up:
- Hang from a pull-up bar with an overhand or neutral grip, arms fully extended, and feet together.
- Engage your lats slightly by pulling your shoulders down and away from your ears.
- Keep your body stable, avoid swinging.
Execution:
- Brace your core and slowly lift your knees toward your chest by curling your pelvis upward.
- Pause briefly at the top, focusing on contracting your lower abs.
- Lower your legs back down under control until fully extended.
- Repeat for the desired number of reps.
Tips for Proper Form:
- Move slowly and deliberately (control the swing).
- Curl your hips up at the top rather than just lifting your legs.
- Keep your chest tall and shoulders engaged throughout.

Key Benefits

Builds lower abdominal strength and definition.
Improves grip and shoulder endurance.
Enhances pelvic control and core stability.
Can progress into more advanced hanging core movements (e.g., leg raises, toes-to-bar).

Modifications and Variations

Easier Option:
- Use captain’s chair or forearm supports instead of hanging.
- Bend knees slightly less or limit range of motion.
Harder Option:
- Add ankle weights or perform Hanging Leg Raises with straight legs.
- Twist knees to alternate sides for Oblique Knee Raises.
- Pause at the top or use slow eccentrics for added control.

Common Mistakes

Swinging the Body: Keep the motion controlled, avoid using momentum.
Not Curling the Pelvis: Focus on lifting the hips to the abs, not just the hip flexors.
Shoulders Shrugging Up: Keep them down and packed to protect the joints.
Rushing the Movement: Slow, steady reps create better tension and results.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 controlled reps.
For Hypertrophy/Definition: 3–4 sets of 10–15 reps.
For Core Endurance: 2–3 sets of 15–20 smooth, continuous reps.

Hanging Knee Raise Variations

Looking to change up your workout a bit, or maybe you need to make Hanging Knee Raises more challenging? Here are a few variations you can try out.

Weighted Hanging Knee Raises

The easiest way to make Hanging Knee Raises more challenging is to simply add resistance. The easiest way to do that is to hold a dumbbell with your feet.

Sit a dumbbell on it’s end and once you get to your starting position, grab the dumbbell in between your feet. This can be done by yourself, but sometimes it does help to have a partner help you get set up.

Knees to Elbows

Another way to increase the difficulty is to make the movement a little more complex.

Knees to Elbows demands that you not just raise your knees above your waistline, but that you bring them all the way up to touch your knees. This involves maintaining a greater flexed position in the elbow and slightly rolling the hips forward to get the knees to meet the elbows. They definitely raise the bar from regular Knee Raises.

Hanging Knee Raise Alternatives

If you can’t do Hanging Knee Raises, for whatever reason (lack of equipment, injury, etc), here are a few alternatives that you can try to substitute in their place.

Need more options? Here are my 8 favorite Hanging Knee Raise alternatives from beginner to advanced.

Suitcase Crunches

If you don’t have a pull-up bar or just aren’t ready for Knee Raises yet, Suitcase Crunches are a great alternative.

Suitcase Crunches are pretty close to the exact same movement, but with your butt on the ground instead of hanging in the air. Sit on the ground with legs extended straight out, six inches off the ground, and your torso leaned back at about a 45-degree angle.

Now, drive your knees and chest together (like closing a suitcase) and then extend back out. Keep your back and feet off the ground throughout the exercise.

Straight Leg Leg Raises

Another core exercise that doesn’t require you to have to hang off a bar are Straight Leg Leg Raises. They also focus on the lower abdominals and require no equipment to do.

Lay on your back with your hands out to the side or underneath your low back for support. Start with your feet six inches off the ground and, while keeping your legs straight, lift them up to 90 degrees from the floor. Lower back down to six inches and repeat.