Hanging Knee Raise

Hanging Knee Raise is an intermediate isolation pull using pull-up bar. It loads Abs.

Why this lift

The Hanging Knee Raise is a intermediate isolation pull lift. It primarily loads Abs. Forearms help. You need pull-up bar. Most programs place it after your main compounds, as accessory work. You may also hear it called Hanging Knee Raises.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Abs
• Secondary: Forearms

Setup

• Stand or sit tall with pull-up bar. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Abs, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Hanging Knee Raise as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Hanging Knee Raise does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs

FAQ

What muscles does the Hanging Knee Raise work?

The Hanging Knee Raise works Abs (primary), Forearms (secondary).

What equipment do I need for the Hanging Knee Raise?

You need pull-up bar.

Is the Hanging Knee Raise suitable for beginners?

Not as a first-week lift. The Hanging Knee Raise is marked intermediate — learn a simpler variation from the related lifts below, then come back.