Hanging knee raise

Coreeasyrepspull-up bar

Hanging from a pull-up bar with straight arms, the bent knees lift toward the chest until the thighs are above horizontal, then the legs lower under control to hang straight.

How to do it

1. Grip a pull-up bar overhand about shoulder width and hang with the arms straight, feet off the floor, legs straight and together.
2. Brace the abs so the body hangs still, without swinging.
3. Bend the knees and raise them toward the chest, tilting the pelvis up, until the thighs are above parallel to the floor.
4. Pause briefly, then lower the legs slowly back to hanging straight down. Elbows stay straight and the hands never move.

Muscles worked

obliqui, avambracci, addominali, quadricipiti

Workouts that use it

• Core, bars
• Legs, park