What muscles does Hanging Knee Raise work?

The Hanging Knee Raise primarily targets the Waist, specifically the Abdominals, Abs. It also engages secondary muscles including Forearms, Hips.

How often should I do Hanging Knee Raise?

For optimal results, include Hanging Knee Raise in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Hanging Knee Raise?

To perform Hanging Knee Raise, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Hanging Knee Raise suitable for beginners?

Yes, beginners can perform Hanging Knee Raise with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Hanging Knee Raise at home?

Yes, Hanging Knee Raise can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Hanging Knee Raise

Learn how to do the Hanging Knee Raise with proper form, setup, and execution.

This body weight movement primarily targets waist, including abdominals, abs.

How to Perform Hanging Knee Raise

1
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
2
Engage your abs and take a breath.
3
Raise your knees toward your chest by bending your hips and knees, squeezing your abs at the top and exhale.
4
Slowly lower your legs back to the starting position and breathe in.
5
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.