Hanging Knee Raise

The hanging knee raise is the regression of the hanging leg raise. Bending the knees reduces the leverage and difficulty, making it suitable for those working toward full leg raises.

Beginner 💪 Core Isolation Isolation
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Pull-Up Bar🏋️ Bodyweight
Hanging Knee Raise — start and finish positionsSTARTFINISH
Bodyweight
Core Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Abs training guide →

Primary
Core
Secondary
Hip Flexors
Highlighted muscles

How To Perform

  1. 1 Hang from a bar.
  2. 2 Raise the knees to chest level.
  3. 3 Lower under control.

Form Cues

  • ✓ No swinging — start from a dead stop.
  • ✓ Try to curl the pelvis at the top.

Common Mistakes

  • ✗ Using momentum to swing knees up.
  • ✗ Not controlling the return.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Hanging Knee Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Hanging Knee Raise? These alternatives target the same muscles:

Hanging Leg Raise
Core · Intermediate
→
Reverse Crunch
Core · Beginner
→
Cable Crunch
Core · Beginner
→

Swap Hanging Knee Raise for something else

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Where This Exercise Fits

FAQ

How many sets of Hanging Knee Raise should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Hanging Knee Raise target?▾
Hanging Knee Raise primarily targets the Core. Secondary muscles include Hip Flexors.
Is Hanging Knee Raise good for beginners?▾
Hanging Knee Raise is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Hanging Knee Raise, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.