How can I stop my body from swinging?

Focus on a slow, controlled tempo and engage your lats by pulling down slightly on the bar. Tucking your pelvis forward before you lift help stabilizes your torso.

What if my grip fails before my abs get tired?

This is common for beginners and can be addressed by using chalk or weightlifting straps. Over time, hanging exercises will naturally increase your forearm endurance.

Is this effectively the same as a leg raise?

Knee raises are a regression of the leg raise; by shortening the lever arm, it reduces the load on the hip flexors and lower back while still targeting the abdominals.

How to Do Hanging Knee Raises: Form and Benefits

Master the hanging knee raise with our expert guide. Learn proper form, avoid common mistakes, and build a stronger core with this pull-up bar exercise.

How to Perform

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

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

Primary movers

Stabilizers

Hip Flexors
Forearms
Lats

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Abs · Core