Hanging Knee Raise Exercise Guide

Hanging Knee Raise single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Muscles worked Primary: Core Also: Hip flexors

Required equipment: Pull-up bar
Movement: Core brace
Level: Intermediate

Before you start

Equipment and setup

A securely mounted overhead bar rated for your bodyweight.

General movement guidance

This page currently uses general core brace guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

Set the ribs and pelvis so the low back is not excessively arched.
Brace lightly as if preparing for a cough while continuing to breathe.
Hold or move slowly without letting the trunk twist, sag, or flare.

Form cues

Breathe behind the brace
No sagging
Move slowly

Common mistakes

Holding the breath too aggressively
Letting the low back sag

Scale it

Easier: Shorten the hold or reduce the lever length.

Harder: Lengthen the lever or add slow limb movement.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.