Library
Intermediate
hypertrophy
Hanging Knee Raise
Dynamic core flexion with grip and shoulder stability demands.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Coreprimary
100%Armssecondary
45%CoreArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hang from a bar with shoulders active (packed).
02
Position 2
Raise knees toward the chest without swinging.
03
Position 3
Lower with control; avoid excessive momentum.
Coach cues
- · Progress to straight-leg raises when ready.
- · Posterior pelvic tilt at the top.