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The Better Me

Exercise atlas

Pull-up bar exercise

Hanging knee raise

Raise the legs while controlling the pelvis and lower trunk. Raise the knees toward the chest without swinging the torso.

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Movement
Hip flexion with trunk brace
Difficulty
Intermediate
Mechanics
Isolation
Posture
Standing

Muscles involved

Secondary

Obliques

Equipment and setup

Required: Pull-up bar.

  • Brace the abdomen before moving the legs.
  • Choose a range that keeps the pelvis controlled.

How to perform the movement

  1. Raise the legs or knees.
  2. Pause without swinging.
  3. Lower slowly.

Technique cues

  • Avoid arching the lower back.
  • Use control rather than momentum.

Interactive preview

Movement guide

Rest position preview for Hanging knee raise

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