Exercise · core / bracing
Hanging knee raise
Hanging knee raise is an intermediate core / bracing movement that trains abs, hip_flexors, done with a pull-up bar. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–15 reps, tempo 1-1-3.
The most common mistake is swinging and only using hip flexors. If a pull-up bar or the movement itself doesn't suit you, Reverse crunch or Dead bug or Cable crunch or Bird dog cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hang from the bar, shoulders active | बार से लटको, कंधे एक्टिव |
| 2 | Raise knees toward the chest by tilting the pelvis | घुटने छाती की तरफ, कूल्हे आगे झुकाओ |
| 3 | Lower slowly; no swinging | धीरे नीचे, झूलो मत |
Equipment & who it fits
Needs a pull-up bar, rated intermediate, held back for shoulder, pregnancy issues. Search "hanging knee raise form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hanging knee raise work?
- Hanging knee raise primarily trains abs, hip_flexors, using a core / bracing pattern with a pull-up bar.
- What's the most common mistake with Hanging knee raise?
- Swinging and only using hip flexors
- What can I do instead of Hanging knee raise?
- The closest substitutes in this database are reverse crunch, dead bug, cable crunch, bird dog, which train the same pattern with different equipment.