How to Do Perfect Hanging Knee Raises (Complete Guide)

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

Knee lift height and range of motion
Shoulder engagement and stability
Body swing prevention and control
Movement tempo and consistency
Core engagement optimization

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