What muscles do Assisted Hanging Knee Raises work?

Assisted Hanging Knee Raises primarily target the abs, including the upper and lower sections, as well as the obliques. Your forearms also engage to maintain grip on the bar, making it a great core-focused movement with secondary benefits for grip strength.

What equipment is needed for Assisted Hanging Knee Raises?

You’ll need a sturdy pull-up bar for this exercise, ideally mounted high enough to allow full leg extension. If you don’t have a pull-up bar, you can use parallel bars at a gym or a home pull-up station as alternatives.

Is the Assisted Hanging Knee Raise good for beginners?

Yes, the assisted variation is ideal for beginners because a partner or trainer can help control the movement and reduce strain. It allows you to build core strength and learn proper form without struggling to complete full unassisted reps.

What are common mistakes to avoid when doing Assisted Hanging Knee Raises?

A frequent mistake is swinging the body too much, which reduces core engagement and increases risk of injury. To avoid this, keep movements controlled, engage your abs throughout, and avoid using momentum to raise your knees.

How many sets and reps should I do for Assisted Hanging Knee Raises?

For beginners, start with 3 sets of 8–12 controlled reps. More advanced users can aim for 3–4 sets of 12–15 reps, focusing on slow, consistent movement to maximize muscle activation.

Are Assisted Hanging Knee Raises safe for people with lower back issues?

This exercise can be safe if performed with proper technique and under supervision, as assistance helps reduce strain. However, those with significant lower back problems should consult a doctor or physical therapist before attempting it.

What variations can I try instead of Assisted Hanging Knee Raises?

If you want to progress, you can try unassisted hanging knee raises or hanging leg raises for more intensity. For a gentler option, perform seated knee raises or lying leg raises to develop core strength before moving to the hanging position.

Assisted Hanging Knee Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Pull-up Bar

Bodyweight

Exercise Type

Reps Only

How To Do

Hang from a pull-up bar with an overhand grip and arms fully extended. Engage your abs and, with a partner’s gentle assistance, raise your knees toward your chest, pausing briefly at the top before lowering back down with control. Focus on keeping your core tight and movement smooth throughout.

Step-by-Step Instructions

Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
Hang freely from the bar with your arms fully extended.
Engage your abdominal muscles and stabilize your body.
Have a partner stand in front of you to provide assistance.
While keeping your legs straight or slightly bent, slowly raise your knees towards your chest.
As you lift your knees, your partner should provide assistance by gently pushing your knees up to help you reach the desired range of motion.
Focus on contracting your abdominal muscles throughout the movement.
Pause briefly at the top of the motion, squeezing your abs.
Slowly lower your knees back to the starting position, controlling the descent.
Your partner should gently guide your knees back down to the starting position to help control the movement.
Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.

Explore more abs exercises or pull-up bar exercises in our exercise library.

Alternative Exercises

Hanging Bent Knee Raise

Lower Abs

Upper Abs

Pull-up Bar

Hanging Straight Leg Raise

Lower Abs

Upper Abs

Pull-up Bar • Bodyweight

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Weighted Twisting Crunch (on bench)

Obliques

Upper Abs

Bench • Dumbbell

Frequently Asked Questions

What muscles do Assisted Hanging Knee Raises work?: Assisted Hanging Knee Raises primarily target the abs, including the upper and lower sections, as well as the obliques. Your forearms also engage to maintain grip on the bar, making it a great core-focused movement with secondary benefits for grip strength.
What equipment is needed for Assisted Hanging Knee Raises?: You’ll need a sturdy pull-up bar for this exercise, ideally mounted high enough to allow full leg extension. If you don’t have a pull-up bar, you can use parallel bars at a gym or a home pull-up station as alternatives.
Is the Assisted Hanging Knee Raise good for beginners?: Yes, the assisted variation is ideal for beginners because a partner or trainer can help control the movement and reduce strain. It allows you to build core strength and learn proper form without struggling to complete full unassisted reps.
What are common mistakes to avoid when doing Assisted Hanging Knee Raises?: A frequent mistake is swinging the body too much, which reduces core engagement and increases risk of injury. To avoid this, keep movements controlled, engage your abs throughout, and avoid using momentum to raise your knees.
How many sets and reps should I do for Assisted Hanging Knee Raises?: For beginners, start with 3 sets of 8–12 controlled reps. More advanced users can aim for 3–4 sets of 12–15 reps, focusing on slow, consistent movement to maximize muscle activation.
Are Assisted Hanging Knee Raises safe for people with lower back issues?: This exercise can be safe if performed with proper technique and under supervision, as assistance helps reduce strain. However, those with significant lower back problems should consult a doctor or physical therapist before attempting it.
What variations can I try instead of Assisted Hanging Knee Raises?: If you want to progress, you can try unassisted hanging knee raises or hanging leg raises for more intensity. For a gentler option, perform seated knee raises or lying leg raises to develop core strength before moving to the hanging position.