Hanging Knee Raise
Muscles worked: Abs (assisted by forearms).
How to do it
- Hang from a bar with a full grip, shoulders packed down.
- Kill any swing before the first rep.
- Raise the knees toward your chest and tilt the pelvis up at the top.
- That pelvic tilt is what turns a hip flexor rep into an ab rep.
- Lower slowly - the slower the lower, the better.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Knees to the chest, pelvis tilts up
- The slower the lower, the better
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Dragon Flag - abs
- Cable Crunch - abs
Track the hanging knee raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.