How to perform Bodyweight Hanging Knee Raise with proper form

Starting Position

1. Grab a pull-up bar with an overhand grip, hands about shoulder-width apart.
2. Hang with your arms fully extended and feet off the ground.
3. Engage your core so your body stops swinging.

Movement

1. Raising Phase:

   • Raise your knees toward your chest by bending at the hips and knees.
   • Curl your pelvis up at the top instead of just lifting the thighs.
   • Stop when your thighs reach at least parallel to the floor.

2. Lowering Phase:

   • Lower your knees slowly back to the fully hanging position.
   • Keep control the whole way down, avoiding any swing.

Key Points

• Initiate the lift from your abs, not by kicking or swinging your legs.
• Curl your pelvis toward your ribs to bring the lower abs into the movement.
• Keep your shoulders slightly engaged rather than hanging fully limp.
• Lower under control, do not just drop your legs at the top.