Exercise
Hanging Knee Raise
Hanging from a bar and raising your knees builds serious ab strength while decompressing your spine and toughening your grip as a bonus. It's the natural next step once planks and dead bugs feel easy.
IntermediatePull-up bar~4 min
Demonstration
Sets
3
Reps
8-12
Rest
60-90s
How to do it
- 1
Hang from a pull-up bar with an overhand grip, arms straight, shoulders pulled slightly down.
- 2
Brace your core and steady any swing before you start.
- 3
Raise your knees up toward your chest, curling your pelvis slightly at the top.
- 4
Pause for a beat at the top.
- 5
Lower your legs slowly back to straight without swinging.
Common mistakes
- Swinging and using momentum instead of muscle
- Only lifting the knees to hip height - curl the pelvis to hit the abs
- Dropping the legs fast and letting the body swing
Dad tips
- Exhale hard as you raise the knees to feel the abs do the work.