Smart Workout Diary

Weighted Hanging Knee Raise

The weighted hanging knee raise is a hanging abdominal exercise in which you lift bent knees toward your torso while using added resistance. It primarily trains the abdominals, especially the lower abdominal region, while the hip flexors and grip assist. It supports core strength and controlled trunk stability.

Demonstration

Weighted Hanging Knee Raise — demonstration 1
Weighted Hanging Knee Raise — demonstration 2

Instructions

  1. Use a secure pull-up bar and position the added load securely so it cannot shift or fall during the set.
  2. Grip the bar with hands about shoulder-width apart and hang with straight arms, keeping your shoulders active rather than shrugging into your ears.
  3. Brace your abdominals, lightly tuck your pelvis, and begin from a still hang with your knees bent.
  4. Exhale as you draw both knees upward toward your chest without swinging your torso or using momentum.
  5. Pause briefly at the top, then inhale and lower your knees slowly until you return to the controlled starting hang.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Pullup Bar, Other
Difficulty
Intermediate

Technique tips

  1. Control the swing: pause in the bottom position before each repetition if your body begins to sway.
  2. Keep the load conservative: increase resistance only when you can lift and lower without momentum or lower-back discomfort.
  3. Use a pelvic tuck: think of bringing your belt buckle toward your ribs rather than simply lifting the thighs.
  4. Protect your grip: stop the set before your grip fails, and make sure the load remains secure.
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