Hanging Knee Circle Raise
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The hanging knee circle raise is a body-weight core and hip exercise performed hanging from a bar. You raise your knees and trace a circular path with them before lowering under control, which challenges the hip flexors and lower abs while building grip and shoulder endurance from the dead hang.
How to do the Hanging Knee Circle Raise
- 1Grip a pull-up bar slightly wider than shoulder-width and hang with your arms fully extended in a dead hang.
- 2Let your legs hang straight beneath you and brace your core so your body stops swinging before the first rep.
- 3Pull your knees up toward your chest by bending at the hips and waist, keeping the motion controlled rather than swinging.
- 4From the top, sweep your knees out to one side and around, tracing a smooth circular path with your bent legs.
- 5Continue the circle back toward the centre, keeping your upper body steady and your shoulders engaged throughout.
- 6Lower your knees back to the dead hang under control, resisting the pull of gravity all the way down.
- 7Reset your position, then repeat the circle, alternating direction each rep or each set.
Form tips
- Keep your shoulders active by pulling them down away from your ears rather than hanging completely loose, which protects the joints and steadies the body.
- Move slowly and deliberately so the circle comes from your hips and abs, not from building momentum and swinging.
- Exhale as you draw your knees up and inhale as you lower, keeping your core braced through the whole circle.
- If your grip fails before your core does, use chalk or straps so you can train the movement to a meaningful number of reps.
- Start with small circles and widen the path only as your control and strength improve.
Common mistakes
- Swinging the torso to fling the knees around, which uses momentum instead of the hip flexors and abs and makes the rep almost ineffective.
- Letting the body twist and sway uncontrolled between reps, which wastes effort and can strain the shoulders and lower back.
- Dropping the legs quickly at the bottom instead of lowering under control, losing the tension that makes the exercise work.
- Tracing only a tiny half-circle and calling it a full rep, which shortens the range and reduces the work on the core.
- Shrugging the shoulders up into the ears during the hang, which adds stress to the shoulder joints over a long set.
Frequently asked questions
What muscles does the hanging knee circle raise work?
It mainly works the hip flexors and lower abs, since raising and circling the knees flexes the hips and waist. The dead hang also builds grip and shoulder endurance as you hold your body weight on the bar.
Is the hanging knee circle raise good for beginners?
It is more advanced than a plain hanging knee raise because of the circular path and grip demand. Beginners should master controlled hanging knee raises first, then add small circles as their strength and grip improve.
How do I stop swinging during the exercise?
Brace your core and pull your shoulders down before the first rep so your body is still, then move slowly so each circle comes from your hips and abs rather than momentum. Lowering under control between reps also kills the swing.
What is a good alternative to the hanging knee circle raise?
The standard hanging knee raise is a simpler progression with the same hanging setup. If your grip gives out early, knee raises in a captain's chair remove the grip demand while still training the hip flexors and lower abs.
How many sets and reps should I do?
Three to four sets of 8 to 12 controlled circles per direction is a sensible starting point. Stop the set when your form breaks down or you start swinging rather than chasing a fixed number.
