Exercise library
Core
Hanging Knee Raise
No equipment needed
- Primary muscle
- Core
- Also works
- Forearms
- Equipment
- Bodyweight
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Hang from a pull-up bar with an overhand grip and a slight hollow-body position. Draw your knees up toward your chest by curling your pelvis, pausing at the top. Lower under control without letting your body swing.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bicycle CrunchBodyweightCore
- CrunchBodyweightCore
- Dead BugBodyweightCore
- Decline Sit-UpBodyweightCore
- Dragon FlagBodyweightCore
- Flutter KickBodyweightCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: