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trunk flexion
Hanging Knee Raise
Search GoogleHanging Knee Raise is a beginner trunk flexion exercise using pull up bar. It primarily trains abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals
- Secondary
- hip flexors, grip
- Equipment
- pull up bar
- Mechanic
- compound
Setup
- — Prepare the pull up bar and clear the movement area.
- — Set your stance, grip, and starting position before beginning hanging knee raise.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hang quietly and curl the knees toward the chest without swinging.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the trunk flexion.
- — Hang quietly and curl the knees toward the chest without swinging.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo hanging knee raise
Regressions
- — Supported or reduced-range hanging knee raise