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Hanging knee raise
Core exercise hanging from the bar. Knees to the chest with a posterior pelvic tilt, no swinging. Builds grip and the hip flexor strength needed for the L-sit and front lever.
- Level
- Basic
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- 1-1-2-0 (down, pause, up, pause)
corehip flexorsforearms and grip
Technique
- Active hang, shoulder blades pulled down, legs together.
- Tuck the pelvis and pull the knees to the chest, do not just lift the thighs.
- Pause at the top, lower under control to a full hang.
Common mistakes
- Swinging: every rep should start from a still hang.
- No pelvic tilt: only the hip flexors work, not the abs.
The 3D model is in Pro
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