Hanging Knee Raise
Complete guide to Hanging Knee Raise. Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Hanging Knee Raise
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Raise your knees toward your chest by bending your hips and knees, squeezing your abs at the top and exhale.
Slowly lower your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |