isolation · Core
Hanging Knee Raise
Hanging Knee Raise is an isolation core movement for abs, using no equipment. It also works hip flexors and forearms. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Abs
- Equipment
- None — bodyweight
- Difficulty
- Intermediate
- Sets and reps
- 3 × 12-20
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Hang from the bar with a full grip, body still before rep one.
- 2The cue that matters
Knees to the chest with a posterior tilt, lower slow, no swinging.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Abs does most of the work. Hip flexors and forearms take the rest.