HANGING KNEE RAISE
Hanging from a bar, raise the knees to the chest. Develops hip flexor and core strength.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Hang from a pull-up bar with a dead hang.
- 2
Brace the core and raise the knees toward the chest.
- 3
Pause at the top — knees at or above hip height.
- 4
Lower under control back to the dead hang.
- 5
Do not swing — controlled movement only.
THE STANDARD
Knees must reach at least hip height each rep. Controlled descent. No swinging.
COACHING CUES
COMMON MISTAKES
Swinging the body — use core strength, not momentum.
Knees not reaching hip height — full range of motion required.
Dropping the legs — lower under control.
SCALING / SUBSTITUTIONS
Lying knee raise on the floor as a regression.
Reduce the range of motion.
Progress to hanging leg raise (straight legs).
300WOD APPLICATION
Hanging knee raises are a Foundation and Hoplite core movement that develops the hip flexor and abdominal strength required for more advanced gymnastics movements.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary