Hanging Knee Raises

How to do it

1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Engage your core and raise your knees toward your chest.
3. Hold briefly at the top.
4. Lower your legs slowly back to the starting position.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Cable Crunch, it loads Forearms 25 points higher, Abs 5 points lower, Obliques 5 points higher. It needs Pull-up bar where the other uses Cable machine. Compared with the Pull-Ups, it loads Lats 100 points lower, Abs 70 points higher, Biceps 60 points lower.

Other ways to train this

• Cable Crunch Cable machine
• Hanging Leg Raises Pull-up barIntermediate
• Machine Crunch Machines
• Dumbbell Russian Twist Dumbbells
• Cable Woodchop Cable machine
• Plank Bodyweight
• Ab Wheel Rollout Ab wheelProfessional
• Crunches Bodyweight
• Lying Leg Raises Bodyweight
• Decline Crunch BodyweightBench
• Bicycle Crunches Bodyweight
• Side Plank Bodyweight
• Russian Twist Bodyweight
• Cable Pallof Press Cable machine
• TRX Plank Suspension trainerIntermediate
• TRX Side Plank Suspension trainerIntermediate
• Sit-Ups Bodyweight
• Reverse Crunches Bodyweight
• Dumbbell Side Bend Dumbbells
• Kettlebell Russian Twist KettlebellsIntermediate
• Toes to Bar Pull-up barIntermediate

Other exercises for the Abs

• Pull-Ups 15% Pull-up barProfessional
• Chin-Ups 15% Pull-up barProfessional
• Neutral-Grip Pull-Ups 15% Pull-up barProfessional
• Wide-Grip Pull-Ups 15% Pull-up barProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.