Hanging knee raise

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00125

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Strength: Ensure your grip is secure on the bar. If grip strength is an issue, consider using lifting straps to maintain your hold.
Controlled Movements: Perform the exercise in a slow and controlled manner. Focus on using your abdominal muscles to lift your knees, not just swinging your legs.
Engage Core: Keep your core tight throughout the movement. Engaging your core will help maintain stability and improve effectiveness.
Avoid Momentum: Prevent your body from swinging by avoiding the use of momentum. This ensures that your abs are doing the work, not the motion of your legs.
Range of Motion: Bring your knees as high as you can comfortably manage while maintaining form. Ideally, your thighs should reach a position parallel to the floor or higher.
Breathing: Exhale as you lift your knees towards your chest and inhale as you lower them back down. Proper breathing helps maintain rhythm and control.
Elbow Position: Avoid locking your elbows completely. Keeping a slight bend in your elbows reduces strain on your joints and engages your muscles more effectively.
Leg Positions: For added challenge, vary your routine by trying different leg positions, such as alternating sides or extending your legs out straight.
Pelvic Tilt: For greater lower abdominal engagement, incorporate a slight posterior pelvic tilt at the top of the movement.
Progress Gradually: If you're a beginner or find the exercise too challenging, start with bent-knee raises before progressing to straight-leg raises as your strength improves.
Consistency: Consistency is key. Regularly include the hanging knee raise in your workout routine to see progress in strength and muscle definition.

Exercise overview

Exercise tips and tricks

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