Core · Isolation Exercise
Hanging Knee Raise
The Hanging Knee Raise is an isolation exercise that primarily trains the Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Bodyweight
Intermediate
Muscles worked
Core — primary
How to perform the Hanging Knee Raise
1
Set up
Dead hang from a bar, shoulders engaged.
2
Execute
Curl knees up to chest — pelvis tilts under.
3
Form check
Lower under control — no swinging or kipping.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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