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All abs & core exercisesAbs & Core · Calisthenic

Hanging Knee Raise

Regression of the leg raise. Knees to chest.

IntermediateBar3 × 8–15
Hanging Knee Raise demonstration thumbnail — Hanging Knee Raise | Proper Form Tutorial for Core Strength
Lower absBar

Hanging Knee Raise

Demo · FIT.nl

Verified Hanging Knee Raise demonstration by FIT.nl. Click to play.

How to do the Hanging Knee Raise

  1. 1Curl the pelvis up
  2. 2Pause at top
  3. 3No momentum

Benefits of the Hanging Knee Raise

  • Builds strength and size in the lower abs under sustained isometric tension
  • Builds real relative strength — moving your own bodyweight through space
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services