Hanging Knee Raise.

Make every rep count.

1. 01

   Grab a pull-up bar with an overhand grip about shoulder-width apart (go a bit wider if you’re tall and your feet touch the floor).

2. 02

   Hang with arms straight, shoulders set down and back, and feet just off the ground. Brace your core.

3. 03

   Keeping your legs together, curl your pelvis slightly and lift your knees up in a slow, controlled motion.

4. 04

   Pause 1 second at the top—feel your abs tighten.

5. 05

   Lower slowly back to a full hang without losing control or letting your lower back arch.

6. 06

   Repeat for your target reps.

7. 07

   Form cues & progressions

8. 08

   Move slowly—no rushing. Control is what makes this effective.

9. 09

   Keep your torso still and avoid swinging; reset between reps if you start to sway.

10. 10

    To progress, hold a light dumbbell between your feet (only if you can stay controlled).