Hanging Knee Raise


Instructions

  1. Hang from a pull-up bar with your arms fully extended and your feet off the ground.
  2. Engage your core muscles and keep your back straight.
  3. Bend your knees and lift them towards your chest, curling your hips up at the top of the movement.
  4. Slowly lower your legs back down to the starting position, maintaining control and keeping your core engaged.

Categorisation

Category: Reverse Squat
Typical discipline: Bodyweight/Calisthenics
Type: Compound
Primary body segment: Lower
Movement: Pull

Equipment Needed

Fixed: Pull Up Bar or Captain’s Chair

Muscles Used

Primary: Rectus Abdominis, Iliacus, Psoas Major, Tensor Fasciae Latae
Secondary: Oblique External, Oblique Internal, Transversus Abdominis, Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus, Gracilis

Bodyweight Percentage Used

Male: 25.6%
Female: 27%