Core · Isolation

Hanging Knee Raise

A hanging or captain's chair knee raise that trains the lower abs.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors, Obliques
EQUIPMENT
Pull-up bar, Captain's chair
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hang from a bar or support yourself on the captain's chair.

  2. Keep the shoulders down and the body still.

  3. Bring the knees up toward the chest, tilting the pelvis.

  4. Lower the legs slowly.

COMMON MISTAKES

  • Swinging the legs; control both the lift and the lowering.
  • Only lifting the legs at the hips; finish by curling the pelvis up.

TIPS

  • Think of bringing the pelvis toward the ribs, not just the knees up.

QUESTIONS

Which muscles does Hanging Knee Raise work?

The main muscle is Abs. It also works Hip flexors, Obliques.

How many reps should I do?

FORGE suggests 10-15 reps for Hanging Knee Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Hanging Knee Raise?

These train the same muscles: Hanging Leg Raise, Reverse Crunch, Lying Leg Raise.