How to Do Perfect Hanging Knee Raises (Complete Guide)
Want to master hanging knee raises — the ultimate core and grip strength builder? You're in the right place.
Perfect Hanging Knee Raise Technique
Hanging knee raises are one of the most effective exercises for building functional core strength, targeting the entire abdominal complex while developing grip strength and shoulder stability. ChAIron's AI coaching ensures maximum abdominal engagement with perfect form.
Step-by-Step Form Guide
- Hanging Position:Hang from pull-up bar with arms fully extended, shoulders engaged and active
- Core Engagement:Engage deep abdominal muscles to prevent swinging and maintain control
- Knee Lift:Slowly raise knees toward chest, focusing on hip flexion rather than swinging momentum
- Controlled Descent:Lower knees back to starting position with complete control and muscle tension
Common Mistakes to Avoid
- Using momentum and swinging to lift knees
- Allowing shoulders to relax and hang passively
- Partial range of motion (not lifting knees high enough)
- Dropping legs too quickly on the descent
- Holding breath during the movement
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Knee lift height and range of motion
- Shoulder engagement and stability
- Body swing prevention and control
- Movement tempo and consistency
- Core engagement optimization
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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