Alternating Hanging Knee Raise
Also known as: hanging wind sprint, alternating knee raises, alternating hanging knee raises, hanging alternating knee raise, hanging knee raise alternating legs, hanging bicycle
In SetGrip: Hanging Knee Raise (Alternating)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Core
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Hanging from a bar and driving one knee up at a time turns the knee raise into a continuous, sprint-like rhythm, sometimes called a hanging wind sprint, that taxes grip, hip flexors, and abs together. Your hands usually give out before your midsection does, so keep the bursts short and the bar chalked or dry.
How to do the Alternating Hanging Knee Raise
- Find an open space or a track to perform the exercise.
- Start by standing with your feet shoulder-width apart.
- Begin running as fast as you can, pumping your arms and driving your knees up.
- Continue sprinting for a specific distance or time period.
- Rest and repeat for the desired number of repetitions.
Tip: Work in timed rounds of 20 to 40 seconds and rest at least as long as you worked.
Muscles worked
Primary
Abs · Core
The abs brace the trunk throughout, and on hanging or high knee variations they should feel tight through the whole set.
Secondary
Common mistakes
- Rushing the reps — whatever the movement, move at a speed you could stop at any point; if you cannot, you are using momentum rather than muscle.
- Cutting the range short — take each rep through the full range the joint allows, since half reps train half the movement.
- Holding the breath — breathe out on the effort and in on the return, and never let a whole set go by on one breath.
- Training without a purpose — pick the movement for a purpose, whether that is conditioning, skill or a warm-up, and train it that way.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Movements like these go at the end of a session as conditioning or in the warm-up to raise the heart rate. Alternate a timed round of ropes or shuffles with a bodyweight movement like push-ups for a simple circuit.
Variations and alternatives
Frequently asked questions
What muscles does the Alternating Hanging Knee Raise work?
The Alternating Hanging Knee Raise primarily works the abs. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Alternating Hanging Knee Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Hanging Knee Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Alternating Hanging Knee Raise, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.