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Exercise handout — move better, feel better.
Hanging Knee Raise
Hang from a pull-up bar with straight arms and an overhand grip. Lift both bent knees together to above hip level, then lower your legs slowly without swinging. You may feel your stomach, hips, grip and forearms working.
Stop if
Stop the exercise if this happens. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your back, shoulders, elbows or wrists, or your grip slipping.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
- pull-up bar
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand under a fixed pull-up bar and grip it with your palms facing away from you and your hands about shoulder-width apart, using a sturdy low step to reach it if needed.
- Step off and hang still with your arms straight, your legs straight together below you and your feet off the floor, and draw your shoulders down away from your ears.
Step 1 of 3
Hang still with straight arms, palms away, legs straight below.
Step 2 of 3
Lift both bent knees together until your thighs are just above level.
Step 3 of 3
Hang still with straight arms, palms away, legs straight below.
What you should feel
You may feel the muscles at the front of your stomach and hips working, and your grip and forearms working to hold on.
Breathing
- Breathe steadily throughout; do not hold your breath.
Safety Information
This exercise hangs your whole body weight from your hands while your trunk lifts your legs; if you have a back, shoulder, elbow or wrist problem, have had recent abdominal or other surgery, or are pregnant, ask a health professional before trying it. Use a fixed bar that is rated for hanging, reach it from a sturdy low step if needed, and step down to the floor at the end rather than dropping. Stop if it hurts your back, shoulders or wrists, or if your grip starts to slip. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.