FitCi
Hanging Knee Raise is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms, glutes. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the bar at shoulder width and hang with your arms fully extended.
- Stabilize your torso by keeping your shoulders slightly active.
- Draw your knees up toward your chest under control.
- Squeeze your abs and pause briefly at the top.
- Lower your legs slowly to the starting position.
Coaching tip
As you draw your knees toward your chest, slightly curl your hips up; lift with your abs, not momentum.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.