Hanging Knee Raise

The hanging knee raise is a core strengthening exercise that targets the lower abdominals, hip flexors, and lower back. This exercise will also increase stability in the upper back and shoulders.


  1. 872_A
    Grab a pullup bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position.
  2. Hanging Knee Raise
    Brace your core and use your abs to raise your knees toward your shoulders. Pause when the tops of your thighs reach your chest. Return to the starting position.

Trainer’s Tips

  • Avoid allowing the body to swing back and forth. Keep your torso as still and stable as possible.
  • Do not jerk your legs up. Instead, contract your core musculature to generate movement.
  • Avoid hyperextending the lower back. Your spine should remain flat and neutral throughout the movement.
  • Do not shrug your shoulders. Force them down and back to recruit your lats and make it less stressful on the shoulder joint.