Hanging Knee Raise
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Hanging from a bar and drawing the bent knees up toward the chest — the entry-level hanging ab exercise and the regression for the hanging leg raise.
Detail
Hang from a bar with a dead-hang grip, shoulders lightly engaged. Without swinging, raise the knees toward the chest, curling the pelvis up at the top (a posterior tilt) so the rectus-abdominis does the work rather than just the hip-flexors, then lower under control. Bending the knees shortens the lever, making this much easier than the straight-leg hanging-leg-raise.
Keep movement strict — avoid kipping/swinging momentum. Progress by raising the knees higher (toward the chest, then toward the bar), slowing the tempo, and finally straightening the legs into the full hanging leg raise. Builds toward the l-sit-progression and shares the spirit of the floor reverse-crunch.
Key facts
- Hang and curl bent knees to the chest; tilt the pelvis at the top for true ab work.
- Bent knees shorten the lever — easier than straight-leg raises.
- Stay strict (no swinging); progress by height, tempo, then straightening the legs.
Connections
- hanging-leg-raise — the straight-leg progression.
- l-sit-progression — related hanging/holding core skill.
- reverse-crunch — floor analogue.
- rectus-abdominis / hip-flexors — prime movers.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.