Hanging Knee Raise With Twist.

Make every rep count.

1. 01

   Grab a sturdy pull-up bar (or any secure overhead support) with a slightly wider-than-shoulder-width overhand grip.

2. 02

   Let your body hang tall with your feet just off the floor, shoulders packed down and back (don’t shrug), and core braced.

3. 03

   Keeping your legs together, lift your knees up and twist them toward the left side of your torso.

4. 04

   Pause briefly at the top, then lower slowly under control until your legs are straight again—avoid swinging.

5. 05

   Repeat the lift, this time bringing your knees up and across to the right side.

6. 06

   Lower with control back to the dead hang. Left + right = 1 rep.

7. 07

   Form & intensity tips

8. 08

   Move smoothly: if you start to swing, reset your hang before the next rep.

9. 09

   Want more challenge? Hold the top position for 1–2 seconds each side.

10. 10

    Advanced: add load by pinching a dumbbell between your feet (only if you can maintain strict control).