At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Knees to your chest.
- Curl your pelvis up.
- Don't swing.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Easier stepping stone to the leg raise; same limitations.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hanging Leg Raise · Bodyweight · rating B
- Machine Crunch · Machine · rating A
- Cable Crunch · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hanging knee raise.
Let Mitta set the weight.
Mitta plans the hanging knee raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hanging knee raise
What muscles does the hanging knee raise work?
The hanging knee raise mainly trains your core.
How many reps of the hanging knee raise should I do?
Mitta plans the hanging knee raise at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hanging knee raise?
Good alternatives that train the same muscle are the hanging leg raise, machine crunch and cable crunch.
Is the hanging knee raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hanging knee raise have rating B?
Easier stepping stone to the leg raise; same limitations.