Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
Forearms
Target Muscle Group
Abs
Hanging Knee Raise Instructions
- Grab a pull-up bar with your palms facing forward (overhand grip) and arms shoulder-width apart. Hang with your arms fully extended and feet off the ground.
- Engage your abdominal muscles to stabilize your body and minimize swinging. This is the starting position.
- Slowly raise your knees toward your chest by bending at the hips and knees. Keep the movement controlled.
- Hold for a second when your thighs are parallel to the ground or your knees are near chest level.
- Slowly lower your legs back to the starting position without swinging.
- Repeat for desired reps.
21 Comments
It just kills my old (62) shoulders to hang on a pull up bar anymore to do leg raises. Is it just effective when I do these on my power tower / dip station?
Hey Dave, I found them to be even better because you can focus on the abs without having to worry about the stability. So, go for it!
I believe so, David. I think they are just as effective.
What I was trying to say was resting on my elbows doing weighted, bent leg raises or doing straight leg raises the same way. Just as effective?
What is the meaning of alternate sides?
use with dumbbell very effective
I am working out at home and do not have access to any machines. Can you recommend a good replacement exercise?
Crunches and planks! My go to ab workouts. Also scissors work pretty well too.
Let me recommend the Ab Roller . Cheap and extremely effective.. probably one of the best exercises for your core . Be mindful when down correctly you should do about 15 . If your doing 60 non stop your not doing them correctly so find some good youtube videos to show you how to avoid common mistakes. Enjoy
I have great abs. but has little fat covering.
some can help me
Cardio and diet. Get rid your bodyfat.
This exercise is amazing. I strongly suggest to do it to see the result!
I have the same question as Dona did.
shannon .... u cn do same on dip station nn tht wont hurt....
yes switch over to insanity workout.
Is there a different exercise that I can do that will target the same muscles that won't require me to hang?
You can target similar muscle groups from doing flutter kicks or bicycle crunches. basically any ab exercise that targets the obliques and lower abs.
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?
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.
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 :)
You could try an alternative. Sit on a bench, keep knees together and crunch them to your chest: Easy crunch, that is.