Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelAdvanced
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Weighted Hanging Knee Raise Instructions

  1. The hanging knee raise focuses on the lower ab muscles. Grab a dumbbell and sit it upright at the bottom of a chin up bar (or any other suitable bar you can hang from).
  2. Facing away from the wall, grasp the bar by and put one foot on either side of the dumbbell to pick it up.
  3. Once you have the dumbbell secured, hang from the bar with the dumbbell slightly off the floor.
  4. Slowly raise your knees up as far as they will go.
  5. Pause, then slowly lower your knees back to the starting position.
  6. Don't let the dumbbell touch the floor at any point throughout the set!

​Exercise Tips:

  1. You can use hooks or straps to take some of the pressure off your forearms.
  2. This exercise is best performed slowly with very strict technique. 
  3. Keep you upper body as still as possible, not allowing yourself to swing.  Use your abs to move the weight, not momentum!
  4. Start with a very light weight. As your abs get stronger increase the amount of weight used.
1 Comment
Posted on: Fri, 05/24/2013 - 09:13

I really like it all.