Hanging Knee Raise
The hanging knee raise builds the lower-ab and hip-flexor strength HYROX athletes need for pelvic stability during running and loaded station work.
Movement
A hanging knee raise combines an overhead hang with hip and trunk motion to lift the knees. Grip, shoulder position, pelvic motion, range and momentum change the task; abdominal and hip muscles both contribute.
ACSM resistance-training position stand 2026
Programming
Use secure equipment and a range you can control without sharp or worsening pain. Assistance or a supported variation is valid. The exercise does not isolate the lower abdominals or guarantee spinal safety, core strength, visible abs or HYROX® transfer.
ACSM resistance-training position stand 2026
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand 2026
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand 2026
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand 2026
Build core strength for running and station work with Repz.
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