The result is an appearance of sticking out your stomach and having a visible arch across your lumbar spine up to your mid-back. This occurs primarily when you fail to activate your lower abdominals and glutes. The most common mistake when performing this exercise is arching in your lower back. The hanging knee raise improves core stability, functional abdominal and grip strength, and increases muscular development in the abdominal area.Ĭommon mistakes when doing a hanging knee raiseĪlthough hanging knee raises are relatively straightforward, there are two major errors that you should avoid to maximize the benefit of this exercise and minimize injury risks. When combined with a nutrition plan that promotes fat loss, the hanging knee raise will dramatically increase the size and definition of your six-pack and oblique muscles. Promoting a neutral spine position by strengthening the core is a key benefit of properly performed hanging knee raises.Īdditionally, the fact that you must hang by gripping the bar leads to improved hand and forearm strength, which transfers to other hanging exercises like pullups, as well as functional and athletic activities like climbing.įinally, due to the intense resistance placed on the abdominal wall by the hanging knee raise, this exercise can promote hypertrophy and muscular development across the entire abdominal area. Reducing the lower back’s tendency to arch is key for safely loading the spine with added weight. Performing hanging knee raises with proper technique counteracts the tendency of the lower back to arch by strengthening the muscles that oppose this movement. The stability required to maintain proper form and control during the hanging knee raise transfers to other activities and movements, including heavy lifts that require bracing, such as squats or deadlifts. This exercise targets the entire core and abdominal region, making it a more comprehensive core exercise than other activities like crunches. The hanging knee raise offers several great benefits for strength, fitness, and aesthetics. The hanging knee raise requires you to hang from a bar and bring your knees toward your chest. Repeat for the desired number of repetitions.Slowly lower your legs to return to the bottom position.Slowly raise your knees upward toward your chest while maintaining braced lower abs and a hollowed position.Activate your lower abs by tilting your pelvis toward your ribs and engaging your glutes.Grip your pullup bar or other equipment with an overhand, pronated grip and start to hang.In short, perform the hanging knee raise with the following steps: This should result in a gentle hollowing of the front of your torso. You should feel the muscles of your lower stomach just above your hip crease engage as they activate. Note that over-squeezing your glutes will prevent you from raising your knees, so only engage enough to prevent your lower back from arching. To do this, visualize tilting the top of your pelvis (your hip bones) up toward your bottom ribs and gently squeezing your glutes. The key to ensuring proper muscle activation is maintaining a neutral pelvis or a slight posterior tilt by activating your lower abs before you lift your knees. You should use a pronated, overhand grip, meaning your palms will face away from you when gripping your equipment. The hanging knee raise is straightforward to perform.