Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerIsolationBodyweight
Assisted Hanging Knee Raise
Abs · Core
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 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.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexors
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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