Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Forearms
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Hanging Knee Raise Instructions

  1. The hanging knee raise hits your lower abs. You can hang from literally anything to do this exercise, but the most popular method using hanging from a pull up bar.
  2. Grip the bar with hands around shoulder width apart. Increase the width if you're tall and your feet touch the floor.
  3. Once you're hanging with your feet slightly off the floor, slowly pull your knees up keeping your legs together.
  4. Pause for a second, and slowly lower your knees back to the starting position.
  5. Repeat for desired reps.

Knee Raise Tips:

  1. You must do this exercise slowly. If you want to get the most benefit out of the hanging knee raise, slow it down.
  2. As you become more advanced, you can place a dumbbell between your feet.
  3. Avoid swinging your body, keeping your torso as still as possible. 
16 Comments
Kevin
Posted on: Tue, 10/13/2015 - 04:28

What is the meaning of alternate sides?

SHAKEER
Posted on: Fri, 02/08/2013 - 11:53

use with dumbbell very effective

J
Posted on: Tue, 01/15/2013 - 13:01

I am working out at home and do not have access to any machines. Can you recommend a good replacement exercise?

Nat
Posted on: Sat, 09/23/2017 - 09:36

Crunches and planks! My go to ab workouts. Also scissors work pretty well too.

David
Posted on: Wed, 12/05/2012 - 11:29

I have great abs. but has little fat covering.

some can help me

Dan
Posted on: Sat, 05/11/2013 - 05:46

Cardio and diet. Get rid your bodyfat.

Shabnam
Posted on: Sat, 12/01/2012 - 05:42

This exercise is amazing. I strongly suggest to do it to see the result!

Fadrick Paiva
Posted on: Wed, 11/07/2012 - 19:51

I have the same question as Dona did.

illaul
Posted on: Wed, 11/07/2012 - 10:02

shannon .... u cn do same on dip station nn tht wont hurt....

jai
Posted on: Sun, 10/21/2012 - 12:59

yes switch over to insanity workout.

Donna
Posted on: Fri, 10/05/2012 - 23:52

Is there a different exercise that I can do that will target the same muscles that won't require me to hang?

Jay
Posted on: Wed, 11/07/2012 - 10:03

You can target similar muscle groups from doing flutter kicks or bicycle crunches. basically any ab exercise that targets the obliques and lower abs.

Shannon
Posted on: Fri, 09/07/2012 - 18:43

I had a baby 8 months ago and have found that my ligaments are still really loose. This exercise really hurts my elbows and shoulders. Is there a different exercise that I can do that will target the same muscles that won't require me to hang?

Ethan
Posted on: Fri, 10/12/2012 - 19:52

You could do this on dip bars, or there's also a machine that supports your back and forearms. Don't remember what it's known as, at the moment.

kevin
Posted on: Wed, 08/07/2013 - 05:35

you can do this lying down also by lying on your back, knees bent and lifting knees to chest (reverse crunches) also if you press your hands down on the ground you activate your abs more hope this helps :)

Saptadeep
Posted on: Thu, 02/14/2019 - 09:13

You could try an alternative. Sit on a bench, keep knees together and crunch them to your chest: Easy crunch, that is.

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