# Hanging Knee Raise

> A hanging core exercise where you lift your bent knees toward your chest to train your abs and hip flexors.

Page: https://fitnessie.app/exercises/hanging-knee-raise/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/hanging-knee-raise/d145e8c103906de3.mp4

## How to do it

1. Grab a bar set high enough that you can hang from it with your legs straight.
2. Hang with your arms straight and your feet off the floor.
3. Without swinging, lift your knees as high as you can in front of you.
4. 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](https://www.strengthlog.com/hanging-knee-raise/)
- [StrengthLog: Hanging Leg Raise](https://www.strengthlog.com/hanging-leg-raise/)
- [Escamilla et al. 2006, Physical Therapy](https://pubmed.ncbi.nlm.nih.gov/16649890/)