Hanging Knee Raise

Muscles Worked

How to Perform

1. 1

   Position your body for the exercise with proper alignment — joints stacked, core engaged.

2. 2

   Move through the full range of motion with control. Bodyweight exercises reward quality over quantity.

3. 3

   Focus on the muscle contraction at the hardest point of the movement.

4. 4

   If the movement is too easy, slow down the tempo or add pauses. If too hard, use an assisted variation.

Common Mistakes

• Using too much weight and compensating with other muscle groups. Isolation demands strict form over ego loads.

• Rushing through reps without controlling the eccentric. The lowering phase should be 2-3 seconds minimum.

• Cutting the range of motion short. Full range builds more muscle and healthier joints.

Pro Tips

• Exhale forcefully as you contract your abs. This activates the transverse abdominis and makes the crunch or leg raise significantly more effective.

• Think about shortening the distance between your sternum and your pelvis, not about moving your head or legs.

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