Core · Core
Hanging Knee Raise
The Hanging Knee Raise mainly trains your abs. Also working: obliques and forearms.
Bodyweight
Pull-up bar
Stable
How to do it
- Hang still, shoulders actively pulled down
- Pull your knees toward your chest
- Curl your pelvis up at the top
- Lower slowly without swinging
Coach’s tip
It’s the pelvis curl that hits the abs: just lifting the knees trains the hip flexors. If you’re swinging, pause for one second at the bottom of every rep.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Pull-up bar, shoulder width
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (core). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Hanging Knee Raise work?
Mainly the abs. The obliques and forearms help.
What can I do instead of the Hanging Knee Raise?
For the same movement: Cable Crunch, Forearm Plank and Cable Crunch with Handles. In DCFT you swap with one tap.
DCFT
The Hanging Knee Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.