Core · Intermediate

Hanging Knee Raise

Abs · also Hip Flexors

Equipment: Pull-Up Bar

How to do it

• Hang from the bar with straight arms, hands shoulder-width
• Brace your abs and let your legs hang straight and still
• Bend your knees and lift them toward your chest
• Curl your pelvis up so your knees rise past hip height
• Lower your legs slowly back to a still, straight hang

Common mistake

✕ KNEES STALL AT HIP HEIGHT → ✓ CURL YOUR KNEES TO YOUR CHEST

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, hrs.byu.edu.