Hanging Knee Raise
From a hang, draw the knees toward the chest by curling the pelvis, then lower under control.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Abs, Hip flexors
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the abs, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Hanging Knee Raise work?
- The Hanging Knee Raise mainly works the abs and hip flexors.
- What equipment do you need for the Hanging Knee Raise?
- None: it is a bodyweight exercise.
- How many sets and reps of the Hanging Knee Raise?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Hanging Knee Raise?
- Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.
Program it for your clients
Coaches add the Hanging Knee Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.