Hanging Knee Raise
Hanging knee raises. An easier variation for the lower abs. It works mainly the abs and hip flexors, with help from the obliques.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Hanging Knee Raise
- Hang from a bar with straight arms and the feet together.
- Without swinging, pull the knees up towards your chest as high as they go, tilting the pelvis back at the top.
- Lower slowly with control until the legs hang straight again.
- Pause at the bottom if the body starts to swing; straighten the legs over time to progress to leg raises.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Primary | Hip flexors | Iliopsoas |
| Secondary | Obliques | Obliquus abdominis |
Muscle data from StrengthLog.
Why do it
- Lower abs plus grip, at the same time
- Hardest ab work without any weight
- Shoulders and lats hold you the whole set
How Flawless ranks Hanging Knee Raise
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Hanging Knee Raise by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Hanging Knee Raise work?
It works mainly the abs and hip flexors, with help from the obliques.
How do you do Hanging Knee Raise?
Hang from a bar with straight arms and the feet together. Without swinging, pull the knees up towards your chest as high as they go, tilting the pelvis back at the top. Lower slowly with control until the legs hang straight again. Pause at the bottom if the body starts to swing; straighten the legs over time to progress to leg raises.
How does Flawless rank Hanging Knee Raise?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.