The hanging knee raise is one of the best entry points into hanging core work. By suspending from a bar and lifting your knees, you load the abs through a full range while removing the floor support that lets crunches cheat. It builds the kind of trunk strength that carries over to harder moves like the hanging leg raise and toes-to-bar, while also developing grip endurance and shoulder stability from the dead hang itself. Because it's bodyweight and beginner-friendly, it scales easily: slow the tempo, add a pause, or progress to straight legs as you get stronger. Done with control instead of swing, it's a high-return ab builder.
How to do the hanging knee raise
- Set up a hang from a pull-up bar with an overhand grip, hands roughly shoulder-width apart, arms fully extended so you're in a controlled dead hang.
- Engage your shoulders by gently pulling them down and back away from your ears, and brace your core so your torso stops swinging before you begin.
- Initiate the rep by curling your pelvis up and under, then drive both knees up toward your chest as a single smooth motion.
- Raise your knees until your thighs reach at least hip height or slightly above, feeling your lower abs do the work at the top.
- Pause briefly at the top and avoid using any backswing to throw the knees up.
- Lower your knees under control back to the fully hanging position, resisting the descent rather than dropping.
- Reset your hang, re-brace, and repeat for the prescribed reps without letting momentum take over.
Muscles worked
The primary muscle worked is the abs, specifically the rectus abdominis, which contracts to curl the pelvis up and flex the spine as your knees rise. The lower portion of the rectus abdominis is especially challenged at the top of each rep when you tilt the pelvis posteriorly. The hip flexors (iliopsoas and rectus femoris) are the key secondary movers, flexing the hip to bring the thighs upward. The obliques assist in stabilizing the trunk and preventing rotation or sway. Your forearm flexors and grip work isometrically to keep you on the bar, while the lats and shoulder stabilizers hold a stable, packed hang throughout the set.
Benefits
- Builds strong, controlled lower-ab strength that crunches struggle to reach
- Develops anti-swing core stability that transfers to athletic and lifting movements
- Improves grip and shoulder stability from the dead-hang position
- Decompresses the spine slightly while you hang, unlike floor-based crunches
- Scales easily as a beginner-friendly stepping stone to hanging leg raises and toes-to-bar
Common mistakes
- Swinging for momentum: brace your core and pause between reps so the abs lift the knees, not a pendulum swing.
- Skipping the pelvic curl: actively tuck and tilt the pelvis up rather than only bending at the hips, or the hip flexors do all the work.
- Dropping the legs down: lower under control to keep tension on the abs through the full range instead of free-falling.
- Using too short a range: raise the knees to at least hip height so the abs fully contract at the top.
- Holding your breath: exhale as you raise the knees to help deepen the abdominal contraction and brace.
- Letting shoulders shrug up: keep the shoulders pulled down and packed to protect the joint and stay stable.
Form tips
- Think 'curl the pelvis up' first, then lift the knees, to bias the abs over the hip flexors.
- Exhale forcefully at the top of each rep to maximize the abdominal contraction.
- Keep a slow, controlled lowering tempo to make every rep harder without adding weight.
- Squeeze the bar hard and pull your shoulders down to create a stable, swing-free base.
- If you still swing, pause for a beat in the dead hang between reps to kill momentum.
Sets & reps
For most beginners, 3 sets of 12 to 15 reps with 60 seconds of rest is an ideal starting point and matches this exercise's bodyweight, higher-rep nature. For strength and control, work in the 8 to 12 rep range with slow, deliberate tempo and a pause at the top. For hypertrophy and ab development, 3 to 4 sets of 12 to 15 reps with short rest keeps tension high. For endurance, push toward 15 to 20 controlled reps. Once you can complete all reps cleanly without swinging, progress by slowing the lowering phase, adding a top pause, or advancing to straight-leg hanging leg raises.
Frequently asked questions
What muscles does the hanging knee raise work?
The hanging knee raise primarily works the abs, especially the rectus abdominis and its lower portion, which curls the pelvis and flexes the spine. The hip flexors (iliopsoas and rectus femoris) assist by raising the thighs, while the obliques, grip, and shoulder stabilizers work to keep you steady on the bar.
Is the hanging knee raise good for beginners?
Yes. It's a beginner-friendly core exercise because bending the knees shortens the lever and makes the movement far easier than a straight-leg hanging leg raise. The main requirement is enough grip strength to hang for the set. Start with 3 sets of 12 to 15 controlled reps and build from there.
How is a hanging knee raise different from a hanging leg raise?
In a hanging knee raise you bend your knees and lift them toward your chest, which shortens the lever and reduces the load on your abs. A hanging leg raise keeps the legs straight, lengthening the lever and dramatically increasing difficulty. The knee raise is the natural progression step toward the straight-leg version.
How do I stop swinging during hanging knee raises?
Swinging usually means you're using momentum instead of your abs. Brace your core and pack your shoulders before each rep, lower your knees under control rather than dropping them, and pause for a beat in the dead hang between reps. Reducing the weight of momentum lets your abs do the lifting.
Do hanging knee raises target the lower abs?
They emphasize the lower portion of the rectus abdominis, particularly when you curl your pelvis up and under at the top of each rep. The abs are a single sheet of muscle, so you can't isolate a section entirely, but the pelvic-tilt action at the top loads the lower region more than a standard crunch does.
How many hanging knee raises should I do?
A solid default is 3 sets of 12 to 15 reps with about 60 seconds of rest. Beginners can start with fewer reps and focus on control. Once you can finish every rep without swinging, make it harder by slowing the lowering phase, pausing at the top, or progressing to straight-leg raises rather than just adding reps.