- Legs
- Pull-up bar
- Intermediate
Hanging knee raise
The hanging knee raise works your abs and core and hips, with your arms and back helping. Start with 2 to 3 sets of 5 to 10 reps, stopping with about 2 to 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 15 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1No swinging
- Tip 2Knees to chest, hips curl
- Tip 3Lower slowly
Where you should feel it
In your abs, with the front of your hips helping lift your legs. Your forearms tire from holding on. If you only feel the front of your hips, curl your pelvis more at the top.
- Main muscles
- Rectus abdominis and hip flexors
- Also working
- Obliques, forearms, and latissimus dorsi
How to do it
Hang from the bar with your hands shoulder-width apart, or rest your forearms on a captain's chair with your back against the pad.
Pull your shoulders down away from your ears and let your legs hang still, without swinging.
Lift your knees toward your chest, curling your hips slightly forward at the top.
Lower your legs slowly, without swinging, until they hang straight under you.
Common mistakes
Mistake
Swinging your body and using momentum to lift your legs.
How to fix it
Stop the swing before each rep and lower your legs slowly. If you keep swinging, use the captain's chair with the back pad.
Mistake
Lifting only your thighs, without curling your hips.
How to fix it
At the top, tip your hips slightly forward and up, as if bringing your hip bones toward your ribs.
Mistake
Shoulders up by your ears, hanging loose.
How to fix it
Pull your shoulders down and set your back before lifting your legs, as if gently pulling the bar down.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 5 to 10 | 2 to 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 6 to 15 | 1 to 3 | 60 to 120 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Captain's chair
Forearms supported and back on the pad. It's easier not to swing and your grip doesn't tire.
Reverse crunch
Lying down, bringing your knees to your chest and lifting your hips off the floor.
Straight-leg raise
Harder: lift your legs straight up to hip height.
At home or with more support
At home: seated knee tuck
Sitting at the edge of a sturdy chair with your hands on the seat behind your hips, lean back and bring your knees to your chest.
Prefer more stability? Reverse crunch
Prefer your back supported and no hanging? In the reverse crunch, lying on the mat, you bring your knees to your chest.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
Escamilla RF, Babb E, et al. Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Phys Ther. 2006;86(5):656-671.
Muscles worked
Escamilla RF, Lewis C, et al. Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther. 2010;40(5):265-276.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026