Assisted Hanging Knee Raise
Most people fail hanging knee raises at the grip long before the abs give out, which is precisely the problem the assisted setup solves.
How to do Assisted Hanging Knee Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
- Pause for a moment at the top of the movement, squeezing your abs.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Assisted Hanging Knee Raise Sets and Reps by Goal
Strength
4 sets of 8-10 reps with a light dumbbell squeezed between the feet, 2 minutes rest and a 1-second pause at the top.
Hypertrophy
3-4 sets of 12-15 reps with a 3-second lower, 90 seconds rest, never letting the legs swing back behind the body.
Endurance
3 sets of 15-20 bodyweight reps with 60 seconds rest, using arm straps or elbow supports so the set ends on the abs.
Common Assisted Hanging Knee Raise Mistakes
Swinging into the next rep off the backswing of the last one.
Come to a dead stop at the bottom of every rep, and if the body keeps rocking, hang still until it settles before lifting again.
Raising the knees only to hip height, which is almost entirely hip flexor work.
Keep lifting until the pelvis tilts back and the lower back rounds slightly, which is the point the abs actually take over.
Shrugging up into the bar so the shoulders sit around the ears throughout the hang.
Pull the shoulder blades down and hold that position for the entire set, keeping the chest slightly lifted.
Easier and Harder Than Assisted Hanging Knee Raise
Swap Assisted Hanging Knee Raise For
Assisted Hanging Knee Raise — Frequently Asked Questions
How do you do the Assisted Hanging Knee Raise?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees. Pause for a moment at the top of the movement, squeezing your abs. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Hanging Knee Raise work?
The Assisted Hanging Knee Raise primarily targets the abs. It is classified as a core exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Hanging Knee Raise should I do?
For muscle growth: 3-4 sets of 12-15 reps with a 3-second lower, 90 seconds rest, never letting the legs swing back behind the body. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Hanging Knee Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Hanging Knee Raise?
Try the Bodyweight Incline Side Plank, Kettlebell Double Windmill or the Weighted Front Plank. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
