Which muscles do Hanging Bent Knee Raises work?

Hanging Bent Knee Raises primarily target the lower and upper abs, helping to build core strength and definition. They also engage the obliques, hip flexors, shoulders, and forearms for stability and control during the movement.

Do I need a pull-up bar for Hanging Bent Knee Raises?

A pull-up bar is the most common equipment for performing Hanging Bent Knee Raises, as it provides a stable grip and enough clearance to lift your knees. If you don’t have access to a bar, you can use a sturdy overhead beam or try a captain’s chair for a similar motion.

Are Hanging Bent Knee Raises suitable for beginners?

Yes, beginners can perform the Hanging Bent Knee Raise if they have basic grip strength and core stability. However, it's best to start with floor-based knee raises or hanging knee tucks using assistance before progressing to the full hanging version.

What are common mistakes to avoid with Hanging Bent Knee Raises?

A common mistake is swinging the legs or using momentum instead of controlled core engagement. Avoid rounding your shoulders and letting your grip loosen keep your body stable, lift with your core, and lower your legs slowly to maximize muscle activation.

How many sets and repetitions should I do for Hanging Bent Knee Raises?

For general core conditioning, aim for 3 sets of 10–15 controlled reps. If you're building strength, focus on fewer reps with slower tempo, and progress by adding resistance or increasing time under tension.

What safety tips should I follow when doing Hanging Bent Knee Raises?

Always maintain a firm grip on the bar and avoid jerking movements to reduce strain on your shoulders and lower back. Keep your core engaged throughout, and if you feel pain especially in the lower back stop and reassess your form.

Are there variations of Hanging Bent Knee Raises for more challenge?

Yes, you can progress to hanging straight-leg raises for increased difficulty, or add a twist at the top to target your obliques more intensely. Weighted ankle straps can also be used for advanced core training.

Hanging Bent Knee Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Pull-up Bar

Exercise Type

Reps Only

How To Do

Hang from a pull-up bar with your arms fully extended and body straight. Engage your core, then bend your knees and lift them toward your chest, curling your pelvis slightly as you raise your legs. Pause briefly at the top, then lower your legs slowly and avoid swinging for best results.

Step-by-Step Instructions

Begin by gripping a pull-up bar or using arm slings to support your weight. Ensure your arms are fully extended and your body is hanging straight down.
Engage your core muscles and keep your back straight throughout the movement.
Slowly bend your knees and lift them towards your chest, curling your pelvis slightly as you raise your legs.
Continue lifting until your thighs are parallel to the ground or slightly higher, depending on your flexibility and strength.
Pause briefly at the top of the movement, squeezing your abdominal muscles.
Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum.
Repeat for the desired number of repetitions.

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

Alternative Exercises

Hanging Pike

Lower Abs

Upper Abs

Pull-up Bar • Bodyweight

Hanging Straight Leg Raise

Lower Abs

Upper Abs

Pull-up Bar • Bodyweight

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Otis Up

Abs

Upper Abs

Weight Plate • Bodyweight

Frequently Asked Questions

Which muscles do Hanging Bent Knee Raises work?: Hanging Bent Knee Raises primarily target the lower and upper abs, helping to build core strength and definition. They also engage the obliques, hip flexors, shoulders, and forearms for stability and control during the movement.
Do I need a pull-up bar for Hanging Bent Knee Raises?: A pull-up bar is the most common equipment for performing Hanging Bent Knee Raises, as it provides a stable grip and enough clearance to lift your knees. If you don’t have access to a bar, you can use a sturdy overhead beam or try a captain’s chair for a similar motion.
Are Hanging Bent Knee Raises suitable for beginners?: Yes, beginners can perform the Hanging Bent Knee Raise if they have basic grip strength and core stability. However, it's best to start with floor-based knee raises or hanging knee tucks using assistance before progressing to the full hanging version.
What are common mistakes to avoid with Hanging Bent Knee Raises?: A common mistake is swinging the legs or using momentum instead of controlled core engagement. Avoid rounding your shoulders and letting your grip loosen keep your body stable, lift with your core, and lower your legs slowly to maximize muscle activation.
How many sets and repetitions should I do for Hanging Bent Knee Raises?: For general core conditioning, aim for 3 sets of 10–15 controlled reps. If you're building strength, focus on fewer reps with slower tempo, and progress by adding resistance or increasing time under tension.
What safety tips should I follow when doing Hanging Bent Knee Raises?: Always maintain a firm grip on the bar and avoid jerking movements to reduce strain on your shoulders and lower back. Keep your core engaged throughout, and if you feel pain especially in the lower back stop and reassess your form.
Are there variations of Hanging Bent Knee Raises for more challenge?: Yes, you can progress to hanging straight-leg raises for increased difficulty, or add a twist at the top to target your obliques more intensely. Weighted ankle straps can also be used for advanced core training.