Hanging Knee Raise
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Pull-Up Bar
Primary muscle group
Rectus Abdominis, Hip Flexors
Secondary muscle groups
Obliques, Forearms, Latissimus Dorsi
Movement pattern
Hip and Trunk Flexion
Training goal
Trunk Stability
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Train trunk flexion and hip flexion strength while hanging.
How it fits the system. A beginner-level hip and trunk flexion entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Rectus Abdominis, Hip Flexors
Secondary muscles
Obliques, Forearms, Latissimus Dorsi
Movement pattern
Hip and Trunk Flexion
Equipment
Pull-Up Bar
Difficulty
Beginner
How to Perform
- Hang from a bar with a pronated grip and the shoulders slightly active.
- Brace the trunk so the body does not swing.
- Raise the knees towards the chest, curling the pelvis under at the top.
- Pause briefly at the top of the range.
- Lower slowly to a full hang.
- Repeat without letting the body swing.
Coaching Cues
- Curl the pelvis at the top rather than just lifting the knees.
- Keep the body still, no swinging.
- Lower under control every rep.
Common Mistakes
- Swinging and using momentum.
- Only lifting the knees without any pelvic tilt.
- Dropping the legs down quickly.
Progressions & Regressions
Progressions
Progress to straight-leg raises or toes to bar.
Regressions
Perform on a captain chair or with the back supported.
When to Use It
When to use
As trunk flexion and grip work.
When not to use
With shoulder pain in a full hang.
Programming
3 sets of 8 to 15 reps.
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