Hanging knee raises or hanging knee ups is a compound exercise that strengthens your core by targeting the lower abs, lower back, and hip flexors. The hanging knee raise, when correctly performed in combination with other abdominal workouts like crunches, will help in building six-pack abs.
Hanging Knee Raises Benefits
It is one of the best abs exercises that activate the entire core by working out not just your lower abs but also the upper abdominal muscles.
It helps in improving stability in your shoulders and the upper back.
It assists in building your forearms and challenges your grip strength.
Hanging Knee Up Exercise Information
Other Names
Hanging Knee Lifts
Exercise Type
Strength
Skill Level
Intermediate
Equipment Needed
Pullup Bar
Muscles Worked
Primary: Abdominals; Secondary: Forearms, shoulders, hips, upper back
Hang freely from a pullup bar using an overhand grip, keeping your hands at a shoulder-width distance. If you are tall, you need to increase the width to make sure that your feet do not touch the floor. It is your starting position.
Brace your core muscles and slowly pull your knees toward the shoulders while keeping the legs together.
Hold the position for a second when the top portion of your thighs touches your chest.
Lower your knees to return to the initial position.
Repeat until the desired number of reps is completed.
Hanging Knee Raises
Hanging Knee Raises Exercise Tips
You need to perform the movements slowly to reap the benefits of this exercise.
Keep your torso still and avoid any swinging movement of your body.
You may perform more advanced variations, including raising your knees to the side or placing a dumbbell between the feet.
Do not hyperextend your lower back to keep your spine flat throughout the entire exercise.
