Hip Lift Hanging Knee Raise
In SetGrip: Hanging Knee Raise (Hip Lift)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors, Spine
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bent knees shorten the lever, but the rep is not done when the thighs reach parallel - the hip lift at the top curls the pelvis toward the ribs, which is where the abs actually load. It is the intermediate step between a basic hanging knee raise and the straight-leg hip lift version.
How to do the Hip Lift Hanging Knee Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
- Spine
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Hip Lift Hanging Knee Raise work?
The Hip Lift Hanging Knee Raise primarily works the abs. It also involves the hip flexors and spine, which assist the movement and stabilise the joints.
Is the Hip Lift Hanging Knee Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Hip Lift 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 Hip Lift Hanging Knee Raise?
If you cannot do the Hip Lift Hanging Knee Raise, try the Weighted Hanging Leg Hip Raise, the Incline Bench Leg Hip Raise or the Flat Bench Knee Tuck. 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 Hip Lift 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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