How to do it
- Hang from a bar with straight arms and the shoulders slightly engaged.
- Curl the knees up towards your chest, rolling the pelvis under at the top.
- Lower slowly without swinging.
Cues that matter
- The pelvic tilt at the top is what separates abs from hip flexors.
- Pause for a beat at the top of every rep.
Common mistakes
- Swinging the legs up with momentum.
- Only lifting the knees to hip height without curling the pelvis.
Muscles worked
Primary
- Abs & Core
- Lower abs
Also works
- Hip flexors
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Hanging Knee Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps