Hanging Knee Raise
Abs plus grip plus control — the bar version of a crunch, without the neck strain.
Abs, Hip Flexors, GripPull-Up BarIntermediate
Setup
- Dead hang, shoulders set, body quiet.
How To Do It
- Curl the knees up toward your chest, tilting the pelvis at the top.
- Lower slow — no swinging into the next rep.
Breathing
Exhale raising the knees.
Common Mistakes
- Swinging like a pendulum — pause each rep at the bottom.
- Just lifting legs without the pelvic curl — the curl IS the ab work.
Coach Sam's cue: Bring your belt buckle to your chin.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.