Hanging Knee Raise

How to do it

1. Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended.
2. Brace the core and keep the legs together before beginning the movement.
3. Raise the knees up toward the chest by curling the pelvis under, working the core through the full range.
4. Pause briefly at the top before lowering the legs back to a fully extended hang.
5. Keep the body from swinging by controlling the tempo on both the raise and the lowering phase.
6. Exhale as the knees rise and inhale as they lower, avoiding the common fault of using momentum from the shoulders to jerk the legs upward.

Muscles worked

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