The hanging knee raise is the step before straight-leg raises: knees to chest, pelvis curls up, no swinging.
1Starting positionStart2End positionFinish
Setup
Hang from a bar with a shoulder-width grip or set up on a captain's chair. Pull your shoulders down away from your ears, legs together, torso still. Start the movement with your abs, not a leg kick.
Execution
Hang from a pull-up bar with a shoulder-width grip, arms straight, legs hanging down — starting position.
Exhale and pull your bent knees up to your chest, curling your pelvis up and squeezing your abs. No swinging.
Inhale and lower your legs back down.
Common mistakes
Swinging and using momentum — come to a dead stop at the bottom and start each rep from still.
Knees rise but the pelvis doesn't — curl your pelvis toward your chest at the top, or it's all hip flexors.
Dropping your legs — lower them slower than you raise them.
Hanging on loose shoulders — keep your shoulder blades pulled down; it's easier and safer.
