How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Hanging Knee Raise
The first hanging abs pattern.
beginnerCult Gym floorCult Studio
Core · Bodyweight
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 8–12.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Hang, pack shoulders, knees up to hip height or higher without swinging.
Cues
- Don’t kip
- Posterior tilt at the top
- Lower slow
Common mistakes
- Swinging like a pendulum
- Neck crank
- Partial shrugs
Home swap
Lying knee raise
