How to do the Assisted Hanging Knee Raise
Assisted Hanging Knee Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using assisted, it falls under the strength category. Secondary muscles engaged include Hip Flexors.
Assisted Hanging Knee Raise demonstration · © GymiaFit
Assisted Hanging Knee Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Assisted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Assisted Hanging Knee Raise step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
- 3Pause for a moment at the top of the movement, squeezing your abs.
- 4Slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Assisted Hanging Knee Raise — questions
What muscles does the Assisted Hanging Knee Raise work?
The Assisted Hanging Knee Raise primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Assisted Hanging Knee Raise?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Hanging Knee Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Hanging Knee Raise?
Assisted Prone Rectus Femoris Stretch, Assisted Sit-up, 3/4 Sit-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Hanging Knee Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.