How to do the Hanging Knee Raise
Hang from the pull-up bar with straight arms.
Brace your core so you don't swing.
Bring your knees toward your chest while tilting your pelvis up slightly.
Lower your legs slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Hanging Knee Raise doesn’t suit your gym or your joints.
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