Hanging Knee Raise. How-to, proper form and tips

Hanging Knee Raise icon

The Hanging Knee Raise is a strong core exercise that simultaneously strengthens shoulders and grip, making the exercise a good core and upper body combination.

Video demonstration

How to and step by step instructions:

  1. Hang on the bar, hands shoulder-width apart.
  2. Raise the knees until they almost touch the chest.
  3. Slowly extend the legs returning to the starting position.

Hints & tips:

  • Make the move slowly, avoid any balance movement.


  • Strengthens abs and upper body.

Counting & gamification:

  • Count repetitions per period, such as week or month.
  • Aim for a 3x10 repetitions.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Full body

Primary muscles: Shoulder, Forearms, Hand, Abs, Hip Flexor

Secondary muscles: Obliques, Upper Back

Similar to Hanging Knee Raise

Muscle: Full body

Category: Bodyweight