Core
Knee Raises
A fundamental hanging core exercise designed to build lower abdominal strength and improve grip stability.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip, positioning your hands slightly wider than shoulder-width apart.
Hang with your arms fully extended and your legs straight, ensuring your shoulders are active rather than slumped.
Engage your core and slowly lift your knees toward your chest until your thighs are at least parallel to the floor.
Pause for a brief second at the top of the movement to maximize muscle contraction.
Lower your legs back to the starting position with a slow and controlled motion to prevent swinging.
Maintain a neutral spine and avoid arching your back throughout the entire repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to complete the lift
- Allowing the shoulders to shrug up toward the ears
- Dropping the legs too quickly during the eccentric phase
- Holding your breath during the upward movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.