Fysiqal

Dynamic Core · Intermediate

Hanging Knee Raise

Isolation dynamic core exercise using bodyweight, pull-up bar.
Hanging Knee Raise demonstration (no audio).
Movement pattern
Dynamic Core
Difficulty
Intermediate
Equipment
Bodyweight, Pull-up bar
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Hanging Knee Raise

Cues reviewed by Kwabena Osei on

Setup

Hang from a bar (or support your forearms in a captain's chair) with your legs hanging straight down.

  1. Raise your knees up toward your chest by flexing at the hips and curling your pelvis under, rather than just swinging your legs.

  2. Lower under control back to a full hang.

Common mistakes

  • Swinging/kipping the body to generate momentum instead of a controlled hip-flexion raise.

  • Excessive swinging or arching the lower back at the bottom, which increases lumbar strain the same way it does on straight-leg raises.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip flexionprimary action

    Iliopsoas (prime mover, high emphasis); Rectus femoris (synergist, moderate emphasis); Tensor fascia lata (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Spine flexionsecondary action

    Rectus abdominis (synergist, moderate emphasis); External oblique (synergist, low emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.