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Core ยท Trunk flexion

Hanging Knee Raise

An isolation trunk flexion exercise for the abs and hip flexors, done with a pull-up bar. It also works the forearms.

Pull-up bar Isolation Reps at bodyweight Also called: knee raise

Muscles worked

Primary

Abs and Hip flexors

Do most of the work.

Secondary

Forearms

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsPrimary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Take the bar. Use a grip you can hold for the whole set, arms straight at the start.
  2. Hang from the bar with straight arms and the shoulders pulled down.
  3. Bring the knees up towards the chest, curling the pelvis up at the top.
  4. Lower slowly without swinging.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging. Pause at the bottom; end the set when you cannot control the swing.
  • Only lifting the knees. Curl the pelvis up at the top so the abs do the work.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.