Hanging Knee Raise

Definition

The hanging knee raise is a core exercise performed while hanging from a pull-up bar. The athlete lifts the knees toward the chest by flexing the hips and contracting the abdominals, then lowers under control. It builds the lower-ab and hip-flexor strength that stabilizes the pelvis during HYROX^® running and loaded exercises.

Technique & Form

1. Starting position - Hang from a pull-up bar with an overhand grip, arms fully extended, shoulders engaged (not fully relaxed).
2. Raise phase - Flex the hips and contract the abs to bring the knees toward the chest. Aim for thighs reaching parallel to the floor or higher.
3. Lowering phase - Lower the legs under control to the starting position. Do not swing.
4. Breathing - Exhale as the knees rise; inhale as they lower.
5. Tempo - 1 second up, 2 seconds down.

Muscles Worked

• Primary movers: Rectus abdominis (lower fibers), hip flexors (iliopsoas)
• Stabilizers: Obliques, forearm flexors (grip), lats

Common Mistakes

• Swinging - Using momentum instead of ab contraction. Fix: pause for 1 second at the bottom before each rep.
• Incomplete range - Not raising the knees high enough. Fix: aim for thighs at least parallel to the floor.

Benefits

• Builds lower-ab and hip-flexor strength through a full range of motion.
• Develops grip endurance as a secondary benefit from hanging.
• Challenges core anti-extension under bodyweight load.

HYROX^® Context

The hanging knee raise builds the core and hip-flexor strength that stabilizes the pelvis during 8 km of running and maintains posture during loaded stations. Strong hip flexors contribute to knee drive during running, improving stride efficiency. Program 3 sets of 10-15 reps on core or pull days. Progress to hanging leg raises when 15 reps becomes easy.

Variations & Alternatives

• Hanging Leg Raise - Straight-leg version for greater difficulty.
• Dumbbell Side Bend - Oblique-focused core exercise.
• Dumbbell Farmer's Carry - Dynamic core anti-lateral-flexion.

FAQ

Are hanging knee raises better than crunches? For functional core strength, yes. They train the abs through a longer range of motion under bodyweight load and build grip endurance simultaneously.

How do I progress? Start with knee raises, then progress to straight-leg raises, then toes-to-bar.

Build core strength for running and station work with ROXBASE.