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Explore/Abs

Hanging Knee Raise

Also called Captain’s chair knee raise

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also forearms

You need

Pull-up bar

Pull-up bar setup →
How to do itPicture · 3 steps
  1. 1Hang still with your shoulders engaged
  2. 2Curl your knees up toward your chest
  3. 3Tilt the pelvis up at the top

Most common mistake

Swinging to get the knees up.

Watch a demo
B
For abs
#8 of 23
See the full list →
Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

Takes

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