How do you do the Hanging Knee Raise?

Grab a bar set high enough that you can hang from it with your legs straight. Hang with your arms straight and your feet off the floor. Without swinging, lift your knees as high as you can in front of you. Lower your legs with control.

What muscles does the Hanging Knee Raise work?

Mainly the abs and hip flexors, with help from the obliques.

What are common Hanging Knee Raise mistakes?

Swinging the body to get the knees up. Dropping the legs quickly on the way down. Bending the arms during the hang.

Hanging Knee Raise: how to do it, form cues and muscles worked

How to do it

Grab a bar set high enough that you can hang from it with your legs straight.
Hang with your arms straight and your feet off the floor.
Without swinging, lift your knees as high as you can in front of you.
Lower your legs with control.

Key cues

Arms stay straight
Lift the knees as high as you can
Don't swing
Control the way down

Common mistakes

Swinging the body to get the knees up
Dropping the legs quickly on the way down
Bending the arms during the hang

Muscles worked

Primary: Abs and hip flexors
Secondary: Obliques

Equipment

Pull-up bar.

References

StrengthLog: Hanging Knee Raise
StrengthLog: Hanging Leg Raise
Escamilla et al. 2006, Physical Therapy