Hips and adductors
Hanging Knee Raise
The Hanging Knee Raise is a strength exercise on a pull-up bar for your hip flexors. Share of the load in the Zulta muscle model: lower abs 35%, hip flexors 21% and upper abs 19%.
Also known as: hanging knee
How to do it
- Hang from a pull-up bar with an overhand grip, hands shoulder-width.
- Pull your shoulders down slightly and let your legs hang still.
- Bend your knees and pull them up toward your chest, curling the pelvis up at the top.
- Pause when your thighs pass hip height.
- Lower the legs slowly until they hang straight, without swinging.
Tips
- Think of tipping the pelvis toward your chest, not just lifting the knees.
- Wait for the body to stop moving before the next rep.
Common mistakes
- Swinging the body to kick the knees up.
- Stopping at hip height without curling the pelvis.
- Hanging on loose, shrugged shoulders.
Muscles worked by the Hanging Knee Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bent knees shorten the lever. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Hanging Knee Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hanging Knee Raise work?
Mainly the lower abs. The hip flexors, upper abs and obliques assist.
Is the Hanging Knee Raise good for beginners?
Yes. The Hanging Knee Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hanging Knee Raise?
For example the Seated Leg Tuck, Hanging Leg Raise and Captain's Chair Knee Raise. They train mostly the same muscles, some with different equipment.
How do you make the Hanging Knee Raise harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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