Weighted Hanging Knee Raise

The weighted hanging knee raise is a more difficult progression of the hanging knee raise that strengthens the entire core including the lower abdominals, hip flexors, and lower back. This exercise will also improve stability in the shoulders and upper back.


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    Place an ankle weight on each of your ankles or squeeze a dumbbell in between your feet. Grab a chinup bar with an overhand grip and let your legs dangle. This is your starting position.
  2. Weighted Hanging Knee Raise
    Bend your knees and bring your legs and weight up towards stomach. Hold and then return legs and weight to starting position.

Trainer’s Tips

  • Do not allow your body to swing back and forth when performing this exercise.
  • Do not go too heavy.