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


Abs Muscle Anatomy Diagram

Twisting Hanging Knee Raise Instructions

  1. The twisting hanging knee raise hits the lower abs and obliques. You can hang off literally anything that will hold your weight for this exercise. Most people will hang from a pull up bar. Hang off the with a slightly wider than shoulder width grip.
  2. Once you're hanging with your feet slightly off the floor, pull your knees up and across to the left side of your body.
  3. Pause, then slowly lower them back down.
  4. Now raise your knees up and across to the right hand side of your body.
  5. Lower back to start position. This is one rep.
  6. Repeat for desired reps.

​Exercise Tips:

  1. Hold at the top of the movement (with your knees up) to increase the intensity of the twisting knee raise.
  2. Advanced athletes can add weight by holding a dumbbell between the feet.
Posted on: Tue, 11/28/2023 - 11:01

I have a Bad Upper back which is why I am on my weightloss journey. Unfortunately I cant hand from a bar or use a captains chair. Can I use leg tuck and twist from the army as an alternative?

M&S Team Badge
Posted on: Thu, 11/30/2023 - 20:40

Absolutely, Jason! Good luck on your journey and keep us posted on your progress. Thanks for reading M&S!

Posted on: Mon, 07/17/2023 - 09:37

Can I use the hanging leg raise machine "captain's chair," as an alternative?

M&S Team Badge
Posted on: Thu, 07/27/2023 - 07:15

You sure can, Jimmy. I prefer the Captain's Chair, myself.

Posted on: Tue, 04/25/2023 - 06:17

Are there any alternatives to this exercise if there’s no equipment to hang?

M&S Team Badge
Posted on: Tue, 05/02/2023 - 13:00

Do them on the floor with your hands holding something behind your head like the legs of a table or chair.

Kenneth Crump
Posted on: Sun, 01/15/2023 - 18:26

Why is there no video? A still picture is of no use in instructing someone who has not seen this performed.

Posted on: Tue, 08/27/2013 - 20:26

what do you do if you have trouble holding yourself up for this exercise.

Taha Husain
Posted on: Sun, 01/20/2019 - 16:19

If you have trouble holding onto the pull up bar, then the best thing to do is wear lifting gloves to increase your grip. It’ll make it way easier.

Posted on: Thu, 08/15/2013 - 08:30

I have very useful of lower abs