Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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