Hanging Knee Raise

The foundational hanging core exercise — develops core strength, grip endurance, and shoulder stability in a vertical position

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Spinal Flexion + Hip Flexion
Primary Muscles	Rectus Abdominis, Hip Flexors
Secondary Muscles	Obliques
Stabilizers	Lats, Forearms, Shoulders
Equipment	Pull-up Bar, Captain's Chair
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bar grip: Overhand grip (palms away), hands shoulder-width apart
2. Hang position: Full dead hang, arms completely straight
3. Shoulder position: Active hang — shoulders pulled down away from ears
   • Engage lats and scapular depressors
   • Don't hang passively with shoulders shrugged up
4. Leg position: Legs together, hanging straight down (or very slight bend)
5. Body position: Vertical, core engaged, no swinging
6. Breathing: Inhale at bottom, prepare to move

Equipment Setup

Equipment	Setting	Notes
Pull-up bar	Secure, high enough for full hang	Must support bodyweight safely
Captain's chair	Arm pads at comfortable height	Alternative if grip is limiting
Straps	Optional	Use if grip fails before abs
Chalk	Optional	Improves grip security

Setup Cue

"Active hang — shoulders down, lats tight, body controlled like you're about to do a pull-up"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing stable hanging position

1. Jump or step up to bar, grip shoulder-width overhand
2. Hang with arms fully extended
3. Pull shoulders down actively — create space between shoulders and ears
4. Engage core, legs hanging together
5. Stop any swinging — body should be still
6. Inhale, prepare to lift

Tempo: Establish position calmly, no rushing

Feel: Shoulders engaged, lats tight, core braced, stable

⬆️ Raising Phase

What's happening: Pulling knees toward chest with pelvic curl

1. Exhale and pull knees up toward chest
2. Simultaneously curl pelvis forward (posterior pelvic tilt)
3. Bring knees as high as possible — ideally to chest level
4. Think "curling tailbone forward" not just "lifting knees"
5. No swinging — pure muscular control

Tempo: 1-2 seconds up (controlled, deliberate)

Feel: Lower abs and hip flexors working hard, grip challenged, shoulders stabilizing

Critical: The pelvic curl is what engages abs. Without it, you're just doing hip flexion.

🔝 Peak Position

What's happening: Maximum contraction at top

1. Knees pulled up to chest height (or as high as possible)
2. Pelvis curled forward — tailbone pointing forward/down
3. Squeeze abs hard
4. Hold for 1 second
5. Maintain active shoulder position

Common error here: Just lifting knees without curling pelvis. You must tilt pelvis for ab engagement.

⬇️ Lowering Phase

What's happening: Controlled descent back to start

1. Inhale as you lower
2. Slowly extend hips and knees back to start with control
3. Resist gravity — don't just drop legs
4. Return to dead hang with shoulders still engaged
5. Brief pause at bottom before next rep (no bouncing)

Tempo: 2 seconds down (controlled eccentric)

Feel: Abs and hip flexors working eccentrically, grip endurance tested

Note: The lowering phase builds as much strength as the lifting phase — don't rush it.

Key Cues

Primary Cues

• "Shoulders down and back" — active hang throughout
• "Knees to chest, curl your pelvis" — both movements together
• "Tuck your tailbone forward" — posterior pelvic tilt for ab engagement
• "Control the descent" — no swinging or dropping

Tempo Guide

Goal	Tempo	Example
Strength	2-0-3-1	2s up, no pause, 3s down, 1s reset
Hypertrophy	2-1-2-1	2s up, 1s hold, 2s down, 1s reset
Endurance	1-0-2-0	1s up, no pause, 2s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Hip flexion — pulling knees upward	█████████░ 85%
Rectus Abdominis	Spinal flexion via posterior pelvic tilt	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Obliques	Stabilize torso, assist with pelvic curl	██████░░░░ 60%

Stabilizers

Muscle	Role
Lats	Maintain shoulder stability, prevent swinging
Forearms/Grip	Hold onto bar throughout movement
Shoulders	Scapular depression and stability

Muscle Emphasis

Pelvic curl is key — without posterior pelvic tilt at the top, this becomes primarily a hip flexor exercise. The curl engages the lower abs maximally.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
No pelvic curl	Just lifting knees, pelvis stays neutral	Minimal ab engagement, all hip flexors	Curl tailbone forward at top — posterior tilt
Swinging/kipping	Body rocks back and forth	No muscle engagement, cheating	Dead stop at bottom, strict control
Passive shoulder hang	Shoulders shrugged up by ears	Shoulder strain, instability	Active hang — pull shoulders down
Partial ROM	Knees only lift partway	Incomplete movement, less effective	Bring knees to chest height minimum
Dropping legs	Free-falling on eccentric	Loses eccentric strength benefit	Control descent over 2 seconds
Using too much momentum	Fast, jerky movement	No time under tension	Slow, deliberate tempo

Most Common Error

No pelvic curl — many people just lift their knees without tilting the pelvis. This turns it into a hip flexor exercise. You MUST curl the pelvis forward (tuck tailbone) to engage abs.

Self-Check Checklist

• Active shoulder engagement (shoulders away from ears)
• Knees reach chest height (or close to it)
• Pelvis curls forward at top (posterior tilt)
• No swinging — controlled movement
• Controlled 2-second eccentric descent
• Dead stop at bottom before next rep

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🔀 Variations

By Equipment and Support

Free Hang (Standard)

Aspect	Details
Position	Dead hang from pull-up bar
Support	None — full bodyweight on grip
Best For	Building grip + core simultaneously
Emphasis	Complete challenge: core, grip, shoulders

Captain's Chair

Aspect	Details
Position	Forearms on pads, back against pad
Support	Forearms supported, no grip required
Best For	When grip is limiting factor
Emphasis	Pure core work without grip limitation

Key difference: Removes grip component, allows higher reps focused on abs

Using Straps

Aspect	Details
Position	Dead hang with wrist straps
Support	Straps reduce grip demand
Best For	Focusing on abs when grip fails first
Emphasis	Core strength without grip limitation

Key difference: Reduces grip fatigue, can do more reps

By Movement Pattern

Standard Knee Raise

Variation	Movement	Emphasis
Straight Up	Knees to chest in sagittal plane	Rectus abdominis, hip flexors
Best For	Standard progression	Core strength

Oblique Knee Raise

Variation	Movement	Emphasis
Rotating	Bring knees toward one elbow, alternate	Obliques, rotation
Best For	Targeting obliques	Rotational core strength

Knee-to-Elbow

Variation	Movement	Emphasis
Cross-body	Right knee to left elbow, alternate	Obliques, dynamic rotation
Best For	Advanced oblique work	Functional core strength

Progression Variations

Variation	Change	Why
Weighted Knee Raise	Ankle weights or dumbbell between feet	Progressive overload
Slow Tempo	3s up, 2s pause, 4s down	Increased time under tension
Iso Hold	Hold knees at chest for 10-30s	Isometric strength
Hanging Leg Raise	Keep legs straight instead of bent	Progression to advanced version

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	90s	Bodyweight or weighted	1-2
Hypertrophy	3-4	10-15	60-90s	Bodyweight	2-3
Endurance	2-3	15-25	45-60s	Bodyweight	3-4

Workout Placement

Program Type	Placement	Rationale
Core-focused workout	First or second	More demanding than floor core work
Pull day	After main pulling work	Complements pull-ups, uses similar musculature
Full-body workout	Middle to end	After main compound lifts
Skill/technique work	First	When fresh, for learning proper form

Grip and Shoulder Fatigue

Don't program hanging knee raises immediately before heavy pull-ups or immediately after heavy deadlifts. Manage grip and shoulder fatigue strategically.

Frequency

Training Level	Frequency	Volume Per Session
Beginner (to hanging work)	2-3x/week	2-3 sets of 6-10 reps
Intermediate	3-4x/week	3-4 sets of 10-15 reps
Advanced	3-4x/week	4 sets of 15-20 reps or weighted

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (up to 20-25), 2) Adding ankle weights (2.5-5 lbs), 3) Slowing tempo, 4) Progressing to hanging leg raises (straight legs)

Sample Progression

Week	Variation	Sets x Reps	Notes
1-2	Hanging Knee Raise	3x8	Focus on pelvic curl
3-4	Hanging Knee Raise	3x12	Add reps
5-6	Hanging Knee Raise	3x15	Continue progression
7-8	Tempo Knee Raise	3x10	3s eccentric
9-10	Weighted Knee Raise	3x10	Add 2.5-5 lb ankle weights
11+	Hanging Leg Raise	3x6-8	Progress to straight legs

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Captain's Chair Knee Raise	Grip is too weak
Reverse Crunch	Need to build base core strength
Dead Bug	Learning core control
Dead Hang	Building grip strength first

Progressions (Harder)

Exercise	When Ready	Link
Hanging Leg Raise	Can do 3x15 strict knee raises
Toes-to-Bar	Mastered leg raises, want max ROM
Weighted Knee Raise	Need progressive overload
L-Sit	Isometric progression

Alternatives (Same Goal, Different Movement)

Vertical Core

Alternative	Difference	Good For
Captain's Chair Knee Raise	Arm support	Remove grip limitation
Hanging Leg Raise	Legs straight	Advanced progression
Knee-to-Elbow	Rotation added	Oblique emphasis

Floor-Based

Alternative	Equipment
Reverse Crunch	Bodyweight, mat
Leg Raise	Bodyweight, mat
Mountain Climbers	Bodyweight, dynamic

Stability Focus

Alternative	Focus
Dead Bug	Dynamic stability
Plank	Isometric anti-extension
Pallof Press	Anti-rotation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder injury/impingement	Hanging stresses shoulder	Use captain's chair or floor alternatives
Weak grip	Grip fails before abs fatigue	Use straps or captain's chair
Lower back pain	Arching or swinging can aggravate	Focus on pelvic curl, reduce ROM
Hip flexor strain	Heavy involvement of hip flexors	Wait until healed, use planks or reverse crunches

Stop Immediately If

• Sharp shoulder pain
• Grip completely fails (falling risk)
• Sharp lower back pain (not muscle burn)
• Numbness in hands or arms

Injury Prevention

Strategy	Implementation
Active shoulder hang	Pull shoulders down, never hang passively
No swinging	Dead stop at bottom, controlled movement
Pelvic curl focus	Posterior pelvic tilt protects lower back
Build grip gradually	Practice dead hangs separately (30-60s)
Warm up shoulders	Arm circles, band work before hanging

Shoulder Safety

Critical for shoulder health:

• Always use active hang — shoulders pulled down from ears
• Engage lats — think "pulling bar apart" slightly
• No kipping — controlled movement only
• If pain occurs — switch to captain's chair immediately

Grip Safety

Prevent falling and grip injury:

• Use chalk or gloves if hands get sweaty
• Consider straps if grip is genuinely limiting
• Build grip strength separately with dead hangs
• Ensure bar is secure before every set

Most Common Issue

No pelvic curl — just lifting knees without tilting pelvis. This makes it a hip flexor exercise, not an ab exercise. Always cue "tuck tailbone forward."

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion	90-120° flexion	🔴 High
Spine	Flexion (lumbar with pelvic tilt)	20-30° flexion	🟡 Moderate
Shoulder	Stabilization (depression)	Isometric hold	🟡 Moderate
Wrist/Forearms	Grip maintenance	Isometric hold	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can bring knees to chest comfortably	Hip flexor strengthening, stretching
Shoulder	Overhead mobility	Can hang without pain	Shoulder mobility drills, active hang practice
Spine	30° lumbar flexion	Can perform posterior pelvic tilt	Core activation work

Joint Health Note

Hanging knee raises are safe when using active shoulder engagement. Passive hanging (shoulders shrugged up) can strain shoulder joints over time. Always maintain scapular depression.

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❓ Common Questions

How is this different from hanging leg raises?

Hanging knee raise: Knees bent throughout movement, easier Hanging leg raise: Legs kept straight, significantly harder

Knee raises are the progression step toward leg raises. Master knee raises (3x15) before attempting leg raises.

Why don't I feel this in my abs?

Most likely: You're not curling your pelvis. Just lifting knees uses mainly hip flexors. You must tuck your tailbone forward (posterior pelvic tilt) at the top to engage abs. Think "curl your pelvis toward your ribs."

My grip gives out way before my abs. What should I do?

Three options:

1. Use wrist straps to reduce grip demand
2. Switch to captain's chair version (forearm support)
3. Build grip strength separately with dead hangs (work up to 60s)

Straps are totally fine — the goal is to work your core, not test grip.

Should I use captain's chair or free hang?

Both are valuable:

• Free hang: Builds grip, shoulder stability, more functional
• Captain's chair: Removes grip limitation, can focus purely on abs

Start with whichever allows you to complete the movement properly. Progress to free hang as grip improves.

How high should my knees go?

Ideally, knees should come up to chest height. Minimum: thighs parallel to ground (90° hip flexion). Don't count reps where knees don't reach at least parallel.

When should I progress to straight-leg raises?

When you can do 3-4 sets of 15 strict hanging knee raises with:

• Full ROM (knees to chest)
• Pelvic curl at top
• Controlled tempo
• No swinging

At that point, start working on hanging leg raises.

Is it okay to swing a little?

No. For strength and hypertrophy training, strict form with zero swing is essential. Swinging uses momentum instead of muscle. Each rep should start from a complete dead stop.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation — Tier A
• Escamilla, R.F. et al. (2010). Core Muscle Activity During Physical Fitness Exercises — Tier A
• American Council on Exercise (ACE) — Core Exercise Study — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy — Tier A

Technique:

• Contreras, B. Core Training Articles — Tier B
• Stronger by Science — Core Training Research — Tier B
• Gymnastics Bodies — Progressive Calisthenics — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Core Training — Tier A
• Cressey, E. Shoulder Health and Stability — Tier C

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For Mo

When to recommend this exercise:

• User has mastered reverse crunches and wants vertical core work
• User wants to build toward hanging leg raises
• User has access to pull-up bar or captain's chair
• User wants to develop grip strength alongside core strength

Who should NOT do this exercise:

• Shoulder injury or pain → Suggest Captain's Chair Knee Raise or Reverse Crunch
• Very weak grip with no straps available → Build grip with Dead Hangs first
• Cannot hold dead hang for 20+ seconds → Build grip strength first
• Acute lower back pain → Suggest Plank or Dead Bug

Key coaching cues to emphasize:

1. "Shoulders down and back — active hang, not passive"
2. "Pull knees to chest AND curl your pelvis forward"
3. "Tuck your tailbone — that's what hits your abs"
4. "Control the descent — no swinging or dropping"

Common issues to watch for in user feedback:

• "I don't feel it in my abs" → Not curling pelvis, need to emphasize posterior tilt
• "My grip gives out" → Use straps or switch to captain's chair
• "My shoulders hurt" → Likely passive hang, need active shoulder engagement
• "I'm swinging everywhere" → Slow down, dead stop at bottom, focus on control

Programming guidance:

• Pair with: Pull-ups, rows, other core work
• Avoid same day as: Heavy deadlifts right before (grip fatigue)
• Typical frequency: 3-4x per week, 3-4 sets of 10-15 reps
• Place middle-to-end of workout after main compound lifts

Progression signals:

• Ready to progress when: 3x15 strict reps with full pelvic curl, controlled tempo, 1-2 RIR
• Regress if: Cannot maintain form, excessive swinging, grip/shoulder pain
• Consider variation if: Plateau — try weighted, tempo variations, or progress to leg raises

Red flags:

• Passive shoulder hang (shoulders by ears) → injury risk, immediate correction
• No pelvic curl at top → not engaging abs, missing the point
• Excessive swinging → not building strength, just using momentum
• Grip completely failing → safety issue, use straps or switch equipment

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Last updated: December 2024