Assisted Hanging Knee Raise
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae
- Equipment
- Assisted
- Body part
- Waist
- Type
- Strength
The assisted hanging knee raise builds core strength by training the rectus abdominis (the front abdominal wall) while you hang from a bar with machine or partner support taking some of your bodyweight. The hip flexors and inner thighs assist as synergists, including the iliopsoas, sartorius, tensor fasciae latae, and the adductor brevis and longus. It is a good entry point for lifters who can't yet control a full hanging leg raise.
How to do the Assisted Hanging Knee Raise
- 1Set up the assistance, whether that's an ab strap support, a machine pad, or a partner ready to brace your back, so it carries part of your weight while you hang.
- 2Grip the bar with both hands at roughly shoulder-width and let your body hang with your arms extended and shoulders engaged.
- 3Brace your core and tilt your pelvis slightly so your lower back is not arched.
- 4Exhale and raise your knees toward your chest by curling your pelvis up and contracting your abs, not just lifting at the hips.
- 5Pause briefly at the top when your thighs reach roughly parallel to the floor or higher.
- 6Inhale and lower your knees under control back to the starting hang without swinging.
- 7Complete your reps, then step down from the assistance and release the bar safely.
Form tips
- Lead the movement by curling your pelvis up, not by yanking your knees, so the abs do the work instead of only the hip flexors.
- Keep the tempo slow and controlled in both directions to remove momentum and keep tension on the rectus abdominis.
- Engage your shoulders and lats so you hang actively rather than dangling from relaxed joints.
- Reduce the assistance gradually over time as your core gets stronger, working toward an unassisted hanging knee raise.
Common mistakes
- Swinging the body to throw the knees up, which uses momentum instead of the abs and reduces the training effect.
- Arching the lower back and lifting only at the hips, which shifts the load to the hip flexors and can strain the spine.
- Dropping the legs quickly on the way down, which wastes the eccentric portion where much of the core work happens.
- Hanging with completely relaxed shoulders, which stresses the shoulder joints and makes the hang less stable.
Frequently asked questions
What muscles does the assisted hanging knee raise work?
It primarily works the rectus abdominis (the front abdominal wall), with the iliopsoas, sartorius, tensor fasciae latae, and the adductor brevis and longus assisting as synergists.
Is the assisted hanging knee raise good for beginners?
Yes. The assistance takes some of your bodyweight, so it's a good way to build the core and grip strength needed before progressing to a full unassisted hanging knee raise.
How do I make the abs work instead of just my hip flexors?
Curl your pelvis up as you raise your knees rather than only bending at the hips. Tilting the pelvis and contracting the abs to start the movement keeps tension on the rectus abdominis.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 15 controlled reps works well. Use enough assistance to keep good form, and reduce it as your core gets stronger.
