---
title: "Hanging Knee Raises"
description: "Hang from a pull-up bar with your hands shoulder-width apart, palms facing forward or towards each other."
locale: en
slug: hanging-knee-raises
url: "https://hi.fitness/exercises/hanging-knee-raises"
primaryMuscle: "Core"
secondaryMuscles: ["Quads"]
equipment: ["Pull-up bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/38af526b-hanging-knee-raises.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Hanging Knee Raises

Hang from a pull-up bar with your hands shoulder-width apart, palms facing forward or towards each other.

## How to do it

1. Hang from a pull-up bar with your hands shoulder-width apart, palms facing forward or towards each other. Allow your body to hang straight with your feet off the floor.
2. Engage your core and, keeping your legs together, bend your knees and lift them towards your chest.
3. Raise your knees as high as comfortably possible, aiming to bring them towards your chest.
4. Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Avoid swinging your body; use controlled movements to lift and lower your legs.
- Focus on steady breathing, exhaling as you lift your knees and inhaling as you lower them.
- Ensure your grip on the bar is secure to prevent slipping.

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