Hanging knee raise

Hanging knee raise: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Only for people who hold an active hang for 15–20 s and do 3–5 reps with no swinging and no shoulder pain; a beginner does the lying leg raise on the floor.

  2. Hang from a pull-up bar (not wall bars), overhand grip, shoulders away from the ears, legs together, knees slightly bent.

  3. Bring the knees to the chest for 1.2 s while curling the pelvis: the movement comes from the abs, not from swinging; pause 0.5 s; lower slowly, 2.5 s, without dropping into the hang.

  4. Keep at least 30 cm of free space around the bar.

  5. Do not hold your breath.

  6. Drop off onto bent legs.

  7. Shoulder or lower-back pain: stop.

Common mistakes

  • Swinging for momentum — lift the knees with your abs, slowly, no kick.
  • Dropping into the hang — lower slowly, 2–3 s.
  • Shoulders up at the ears — keep the shoulders pulled down.
  • Holding the breath — breathe steadily. Pain in the shoulder or back — stop.

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