Male model ex_MIK6BT

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Waist · Body Weight

Hanging Knee Raises

intermediatestrength

Hanging Knee Raises is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs only a pull-up bar. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Hip Flexors · Iliopsoas

How to do Hanging Knee Raises

Hang from a pull-up bar with your hands shoulder-width apart, palms facing forward or towards each other. Allow your body to hang straight with your feet off the floor.
Engage your core and, keeping your legs together, bend your knees and lift them towards your chest.
Raise your knees as high as comfortably possible, aiming to bring them towards your chest.
Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Avoid swinging your body; use controlled movements to lift and lower your legs.
Focus on steady breathing, exhaling as you lift your knees and inhaling as you lower them.
Ensure your grip on the bar is secure to prevent slipping.

Hanging Knee Raises alternatives

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

Suspension Trainer With Grips Hanging Knees to Elbows

Abs · intermediate

Suspension Trainer With Grips Hanging Straight Leg Hip Raise

Abs · intermediate

Resistance Band Lying Bent Knee Raise

Abs · beginner

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Hanging Oblique Knee Raise

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Bench Knee Tucks

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Flat Knee Raise

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Leg Raises (Straight Legs)

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Criss Cross Leg Raises

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Hanging Knee Raises FAQ

What muscles does Hanging Knee Raises work?

Hanging Knee Raises mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.

What equipment do you need for Hanging Knee Raises?

You need only a pull-up bar.

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

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Hanging Knee Raises good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Hanging Knee Raises burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Hanging Knee Raises?

Other exercises for the abs include Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Knees to Elbows, Suspension Trainer With Grips Hanging Straight Leg Hip Raise and Resistance Band Lying Bent Knee Raise.

For developers

Use Hanging Knee Raises in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MIK6BT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MIK6BT",
  "name": "Hanging Knee Raises",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_MIK6BT/mp4-720.mp4?…",
    "poster": "https://…/ex_MIK6BT/poster.jpg?…"
  }
}