Hanging knee raise

Core exercise hanging from the bar. Knees to the chest with a posterior pelvic tilt, no swinging. Builds grip and the hip flexor strength needed for the L-sit and front lever.

Level

Basic

Equipment

Pull-up bar

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Active hang, shoulder blades pulled down, legs together.
2. Tuck the pelvis and pull the knees to the chest, do not just lift the thighs.
3. Pause at the top, lower under control to a full hang.

Common mistakes

• Swinging: every rep should start from a still hang.
• No pelvic tilt: only the hip flexors work, not the abs.