Hanging Knee Raise
How to do it
Starting position
- Grip the bar shoulder-width apart and lift your feet off the floor.
- Look forward and keep your body steady so it does not swing.
- Engage your shoulders and open your chest slightly upward.
Movement
- Exhale and slowly raise your legs.
- Maintain tension in your abs and hold the position.
- Slowly return to the starting position.
Breathing
Exhale as you lift and inhale as you lower.
Trainer tips
- Pull your knees up toward your chest
- Curl your pelvis and lift with your abs
- Control it without momentum as you lower
Cautions
- Using momentum strains your lower back, so move slowly.
- Swaying back and forth
- Lifting using only the hips
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Pull-up bar |
| Movement pattern | Core |
| Rep range | 10–15 reps |
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Representative exercise: Hanging Knee Raise
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.