Hanging Knee Raise

Isolate the abs and build strength in the hip flexors using hanging knee raises.

Primary Muscle Abdominals
Secondary Muscle(s) None
Difficulty Intermediate
Also known as Knee Raises
Optional Rings, Pull-up Bar

Knee Raise Instructions

  1. Dead Hang from a pull-up bar or gymnastics rings with a grip that's comfortable, with your arms and legs fully extended, and feet off the ground.  
  2. Raise your knees up towards your chest as high as possible. 
  3. Hold for a brief moment and slowly return to the starting position. 
  4. Repeat for required repetitions. 


  • Avoid using momentum or swinging during the exercise. 
  • Perform the knee raise slowly and controlled. 

Knee Raise Overview

The hanging knee raise is a great exercise for isolating the abdominal muscles, building strength in the hip flexors and developing the six pack. 

Hanging Knee Raises for Beginners

If you're just starting out with the hanging knee raise exercise it's important to perform it bodyweight only until you've developed sufficient strength and balance to control the movement.

Once you're comfortably achieving 20-25 reps in good form you can progress to more advanced variations.  

Advanced Hanging Knee Raises

  • Hanging Leg Raises - raising straight legs rather than knees (increases difficulty)
  • Weighted Knee Raises - using ankle weights or a dumbbell between the feet to intensely increase exercise resistance. 

Hanging Knee Raise Variations

  • Standard knee raises - performing knee raises from a support position (commonly on dip station) rather than hanging.
  • Hanging leg raises
  • Weighted knee raises


Always consult your GP before undertaking any form of weight loss, fitness or exercise.