Hanging Knee Raise
Technique guide
Set-up
- Hang from a pull-up bar with straight arms.
How to do it
- Bring your knees up towards your chest by curling your pelvis.
- Pause briefly.
- Lower your legs slowly until they are straight below you.
Coaching cues
- Start each rep from a still hang.
- Tilt your pelvis up at the top.
Common mistakes
- Swinging to get the knees up.
- Dropping the legs quickly.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.