Hanging Knee Raise
A hanging trunk exercise that raises both bent knees toward the torso.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip flexion trunk flexion
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hang from a pull-up bar with a secure grip and straight arms.
Do the rep
- Bring your knees toward your torso without using a large swing.
- Lower your legs until the body returns to a quiet hang.
What counts as a rep
A rep counts when both thighs reach horizontal and the legs return to a quiet hang without swinging.
One rep raises both knees until the thighs reach at least horizontal, then ends in a quiet straight-leg hang without swinging.
Breathing
Exhale as the knees rise; inhale as the legs return to a quiet hang.
Cues
- Start from stillness
- Lift knees smoothly
- Control the swing
Common mistakes
Using a large swing
What you seeThe legs travel behind the body before each raise.
FixPause in the hang and reduce the range if needed.
A quiet hang prevents momentum from replacing the trunk movement.
Knees stop low
What you seeThe thighs reverse before they reach horizontal.
FixUse a controlled range that brings the thighs to horizontal.
Reaching horizontal and returning fully defines a complete rep.
Stop the set if
- Stop if you feel sharp pain.
- Stop if your grip slips or the body swing cannot settle.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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