Hanging Knee Raise Exercises

Hanging knee raise exercises offer a challenging means of strengthening your abdominal and hip flexor muscles. These exercises target your iliopsoas, rectus femoris, tensor fascia lata, rectus abdominis and your external and internal obliques. Keeping these muscles strong is important not only for athletics but also for maintaining proper posture and preventing low back pain. Perform the various hanging knee raise exercises on three nonconsecutive days a week.

Basic Hanging Knee Raise

The basic hanging knee raise primarily targets your rectus abdominis muscles that run up the front or your abdomen. Hang from a pull-up bar with a comfortable overhand grip and your feet off the ground. Inhale and raise your knees as high as possible toward your chest. Exhale at the end of the movement and then slowly lower your legs back to the starting position. Complete three sets of 10 to 15 repetitions.

Weighted Hanging Knee Raise

The weighted hanging knee raise is an advanced version of the basic knee raise. This exercise intensely works your rectus abdominis but is also excellent for building strength in your hip flexors. Place a dumbbell or another weight between your ankles and then hang from a pull-up bar with a comfortable overhand grip. Inhale and bring your knees toward your chest. Exhale at the end of the movement and then very slowly lower your legs back to the starting position. The slower you lower your legs, the harder your muscles must work in an eccentric contraction to resist the weight. Complete three sets of 10 reps.

Hanging Oblique Knee Raise

The hanging oblique knee raise is another variation of the basic knee raise. This version of the exercise targets your oblique muscles. Hang from a pull-up bar with a comfortable overhand grip with your legs and feet together. Inhale and slowly lift your knees to the right as high as you can, exhaling at the end of the movement. In a controlled manner, return to the starting position. Repeat the knee raise to the left. Continue to alternate knees until you have performed 10 reps per side. Complete three sets of this variation.