Hanging knee lifts, or leg raises, are body weight exercises that are typically performed using a basic pullup bar. You can also do hanging knee lefts from a rafter in your basement, or any other structure that you can hang from freely and supports your weight safely. Hanging knee lifts help create functional core strength for everyday activities or sports performance.
Technique
The hanging knee lift is a basic movement that isn’t complicated to learn, but may be difficult to execute for some people. Hop up onto a pullup bar with an overhand grip and your hands spaced a bit wider than your shoulders. Allow your legs to hang straight down toward the floor. In one fluid movement, lift your knees up toward your chest. Pull your knees up as high as possible, pause for a moment at the top, and then lower your legs and repeat.
Variations
Once the standard straight up and down hanging knee lift becomes boring, or less of a challenge, you can add some variation. Place a dumbbell between your feet to add some resistance to the movement, or twist your knees to the side as your raise them up to work different muscles. If you don’t have access to a pullup bar, you can hold yourself up on parallel dip bars and lift your knees, or use specific knee lift equipment where you rest your forearms on pads and hold handles as your legs hang down.
Muscles Worked
For the straight body weight and weighted knee lifts, the rectus abdominis muscles in the front part of your midsection are the primary muscles engaged. You’ll also get some secondary work in your hip flexors. If you vary the move by twisting from side to side, your oblique muscles along the sides of your abs will get most of the work.
Considerations
When you’re doing any variation of the hanging knee lift, move in a slow and controlled manner so you eliminate momentum from the movement, and your body doesn’t swing back and forth. Remember to breathe out as you raise your knees and inhale as you straighten your legs. If you are new to the exercise, or have recently had an abdominal or hip injury, visit your doctor before you begin to get the green light.
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