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Abs exercise · assisted

Assisted Hanging Knee Raise

The assisted hanging knee raise is an assisted exercise that targets the abs, with the hip flexors assisting.

Animated demonstration of the assisted hanging knee raise
Assisted Hanging Knee Raise — demonstration
Target muscle
Abs
Also works
Hip flexors
Equipment
Assisted
Body part
Waist

How to do the assisted hanging knee raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
  3. Pause for a moment at the top of the movement, squeezing your abs.
  4. Slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The hip flexors work as secondary muscles. See all ab exercises or every assisted exercise.

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