Arm Slings Hanging Knee Raise
In SetGrip: Hanging Knee Raise (Arm Slings)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Delts, Upper Back
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Hanging from arm slings instead of gripping the bar removes forearm endurance from the equation, so the set ends when your abs quit rather than when your hands do. The elbow support allows more body sway than a dead hang, though, so start each knee raise from a complete stop instead of riding the swing.
How to do the Arm Slings Hanging Knee Raise
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Arm Slings Hanging Knee Raise work?
The Arm Slings Hanging Knee Raise primarily works the abs. It also involves the delts and upper back, which assist the movement and stabilise the joints.
Is the Arm Slings Hanging Knee Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Arm Slings 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.
What can I do instead of the Arm Slings Hanging Knee Raise?
If you cannot do the Arm Slings Hanging Knee Raise, try the Arm Slings Hanging Leg Raise, the Captain's Chair Leg Raise or the Flat Bench Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Arm Slings Hanging Knee Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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