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Also known as: Hanging knee raises, Straight-arm hang to tuck straight-arm hang.

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Technique

  1. No swinging: keep it slow and controlled.
  2. Lift the knees up until your thighs touch your chest.
  3. Avoid bending at the shoulders to keep the focus on the Abs.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

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Appears in

Joint movements
Trunkflexion
Shoulderdepressionretraction
Hipflexion
HandFinger flexion
trains stretches

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Progressions

e04s

Hanging leg raises

Novice
e0ja

Hanging knees to elbows

Intermediate
e0t2

Advanced hanging knee raise

Novice

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Regressions

e01a

Active hang

Beginner
e06q

Lying legs raise

Beginner
e071

Hanging internal rotation

Beginner
e0dj

Hanging external rotation

Beginner
e00y

Tuck hang

Novice
e0a6

Scapular pull

Novice
e0qc

Hanging shoulder retraction and protraction

Novice
e06e

L-sit dead hang

Novice
e04t

Hanging leg raises toes-to-hands

Intermediate
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