Hanging Knee Raise

Abs, Hip flexorsPull-Up Bar

A staple hanging bar exercise to strengthen your abs and hip flexors. It builds core control and strengthens your grip.

How to do it

1Grab the pull-up bar shoulder-width apart and hang completely straight, pulling your shoulders down from your ears.

2Brace your core and tuck your pelvis slightly forward to stop any swinging.

3Exhale and smoothly pull your knees up toward your chest by curling your pelvis, not just lifting your legs.

4Hold for a second at the top, squeezing your abs.

5Inhale and slowly lower your legs back to the start under complete control.

Common mistakes

Swinging your body and relying on momentum instead of your abs.

Lifting your legs without curling your pelvis, which works your hip flexors instead of your abs.

Jerking your legs up or letting them drop fast, straining your lower back.

Breathing

Exhale as you pull your knees up to your chest. Inhale as you smoothly lower back down.

Make it harder or easier

To make it easier, raise your knees lower or use a captain's chair station with arm pads.

To make it harder, perform straight-leg raises or hold a light dumbbell between your feet.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.