Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Hanging Knee Raise
Hanging knee raise with added weight that targets lower abs, obliques, and hip flexors to build core strength and stability; progresses bodyweight version for advanced training.
About Exercise
Equipment
Pull-up Bar, Dumbbells, Medicine Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Forearms, Lats
Accessory Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Forearms
4/10Flexors
Lats
3/10Traps
2/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on grip fatigue
How to Perform
Grip a pull-up bar with overhand grip wider than shoulders and hang freely with arms extended. Secure a dumbbell between your feet or attach ankle weights, legs straight down.
- Engage core with posterior pelvic tilt and squeeze glutes lightly.
- Exhale and raise knees toward chest, keeping movement controlled by abs.
- Continue until thighs are parallel to ground or higher.
- Hold briefly at top for peak contraction.
- Inhale and lower legs slowly back to start without swinging.
- Maintain hollow body position throughout.
Coaching Tips
Form Cues
- Hollow core
- Knees track straight
- No momentum
- Tilt pelvis back
- Grip firm
- Shoulders down
Breathing
Exhale as you raise knees and brace core; inhale as you lower legs.
Tempo
3-1-2
Range of Motion
Start with legs fully extended hanging; raise knees until thighs parallel to floor or touch chest, lower without full extension if needed to avoid arching.
Safety
Safety Notes
- Avoid if acute shoulder or grip issues
- Progress from bodyweight first
- Clear floor below for dropped weights
- Engage shoulders to protect joints
- Stop if lower back strain occurs
- Use straps if grip limits form
Spotting
Spotting not typically required; assist by holding weight if needed or use safety straps on bar for falls.
Common Mistakes
- Swinging body with momentum
- Arching lower back
- Using hip flexors only
- Loose grip leading to slip
- Incomplete range at top
- Feet apart dropping weight
When to Avoid
- Shoulder impingement
- Lower back pain
- Weak grip
- Recent hernia
Flexibility Needed
- Full shoulder flexion for hanging
- Hip flexion to 90 degrees
- Ankle dorsiflexion for foot hold
Build Up First
- Master bodyweight hanging knee raise
- Static hang for 30 seconds
- Basic core engagement competency
Also known as
Weighted Hanging Leg Raise, Hanging Weighted Knee Tuck, Weighted Captain's Chair Knee Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Hanging Knee Raise
Pull-up Bar
Abs
Pull-Up Bar Hanging Leg Raise
Pull-up Bar
Abs
Weighted Leg Raise
Dumbbells, Medicine Ball
Abs
Weighted Hollow Hold
Dumbbells, Plates
Abs
Dumbbell Kneeling Wood Chop
Dumbbells
Obliques
Decline Overhead Weighted Sit-Up
Decline Bench, Dumbbells
Abs
Captain's Chair Knee Raise
Captain's Chair
Abs
Dumbbell Weighted Chin-Up
Pull-up Bar, Dumbbells
Lats
Dumbbell Weighted Pull-Up
Dumbbells, Pull-up Bar
Lats
Dumbbell Kneeling Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
