What muscles does a hanging knee raise work?

The hanging knee raise mainly works the abs, with help from the obliques.

How many sets and reps of the hanging knee raise should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Hanging knee raise: how to do it with proper form

Works the abs. Equipment: Pull-up bar. Level: intermediate.

Hanging knee raise, start position — Fig. 1 — Start

Hanging knee raise, end position — Fig. 2 — End

Step by step

01Hang, shoulders active.
02Raise knees to hip height.
03Lower slowly, no swing.

Common mistake

Using momentum to swing up.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Hanging knee raise FAQ

What muscles does a hanging knee raise work?: The hanging knee raise mainly works the abs, with help from the obliques.
How many sets and reps of the hanging knee raise should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common hanging knee raise mistake?: Using momentum to swing up.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.