Advanced Hanging Knee Raises

This exercise works almost identically to Hanging Knee Raises.

Straightening your legs makes this exercise more difficult.

To amplify this, the knee bend is retained throughout the motion.

Standards

LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 10
LEVEL 3: 2 Sets of 15

Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.

Once you can do 2 Sets of 15 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.

Form Cues

  • The straighter your legs, the more difficult this exercise. Aim to maintain a 45 degree bend throughout the exercise.

  • Maintain a firm grip throughout the exercise. If you do not have the grip strength necessary for this, work just hanging from a bar until you do.

  • You may need to bend your arms and keep your shoulders “down” to avoid pain at first. Work towards gradually straightening your arms and relaxing your shoulders for maximal core work.

  • Try to keep your pelvis tilted back at the bottom of the exercise. This will keep your working muscles braced throughout. While not necessary, this helps some people avoid lower back pain.

  • It may be tempting to forcefully bring up your legs. While there is a place for this, aim to do this exercise slowly under full control first. Then explore explosive movement as you’d like.

  • Film yourself and watch back between sets to check your form. A mirror is also useful.

  • Keeping your thighs pressed together may help you focus on the movement.

Tutorial

  1. Grab an overhead bar or rings with a shoulder width grip.

  2. Engage your core by tilting your pelvis back.

  3. Bend your knees into a 45 degree angle.

  4. Smoothly bring your legs up, maintaining your knee bend until your thighs are parallel to the ground.

  5. Pause for 1 Second.

  6. Slowly reverse the movement, maintaining knee bend and keeping your pelvis rotated back.

  7. Pause for 1 Second.

  8. Repeat 4-7.

Progression & Regression

To make this exercise easier: Straightening your legs as you descend and bending as you ascend will make this exercise easier.

To make this exercise harder: Straightening your legs a bit will make this exercise harder and lead you smoothly into the next step!

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