How to Do Hanging Knee Raises

Hanging Knee Raises is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Hanging Knee Raises

  1. 01Grip the pull-up bar with hands slightly wider than shoulder-width using an overhand grip.
  2. 02Engage the lats and keep the legs straight to find a stable hanging position.
  3. 03Flex the hips and knees to pull the thighs toward the chest until they pass 90 degrees.
  4. 04Exhale at the top of the movement while curling the pelvis slightly forward.
  5. 05Lower the legs back to the starting position without allowing the lower back to arch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hanging Knee Raises

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the torso from swinging by depressing the shoulder blades and pulling the ribs down toward the pelvis throughout the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Hanging Knee Raises questions

What muscles does Hanging Knee Raises work?

Hanging Knee Raises is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Hanging Knee Raises correctly?

Grip the pull-up bar with hands slightly wider than shoulder-width using an overhand grip. Engage the lats and keep the legs straight to find a stable hanging position. Flex the hips and knees to pull the thighs toward the chest until they pass 90 degrees. Exhale at the top of the movement while curling the pelvis slightly forward. Lower the legs back to the starting position without allowing the lower back to arch.

What is the A90 coach tip for Hanging Knee Raises?

Prevent the torso from swinging by depressing the shoulder blades and pulling the ribs down toward the pelvis throughout the lift.

Is Hanging Knee Raises suitable for beginners?

Hanging Knee Raises is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Hanging Knee Raises?

No. Hanging Knee Raises is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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