Hanging knee raise

Hang from the bar and draw your knees toward your chest without swinging, training the abs and hip flexors — the first step toward hanging leg raises.

How to do it

1. 01Grip the bar overhand at shoulder width, hang with straight arms and pull your shoulders down slightly into an active hang.
2. 02Brace your abs, keep your legs together and let your body go still before you start.
3. 03Exhale and draw your knees toward your chest, tilting your pelvis back at the top so your hips curl up rather than just your knees rising.
4. 04Lower your legs slowly to a straight hang without swinging, then repeat.

Common mistakes

• Swinging for momentum — pause at the bottom until you are still, then lift again.
• Lifting the knees only to hip height without curling the pelvis — tilt your pelvis back and bring your knees higher toward your chest.
• Dropping the legs — lower slowly so your abs work on the way down too.

In the Hanging leg raise progression

1. 1Hanging knee raise
2. 2Hanging leg raise
3. 3Toes to bar

Standard to move on: 3 sets × 12, two sessions in a row.