Assisted Hanging Knee Raise

AbdominalsAssistedBeginner
1. Find a pull-up bar or a sturdy horizontal bar at waist height. 2. Stand facing the bar with your feet shoulder-width apart. 3. Reach up and firmly grip the bar with your hands, shoulder-width apart or slightly wider. 4. Lift your feet off the ground, hanging freely with your arms fully extended. 5. Keep your back straight and engage your core muscles. 6. Bend your knees, raising them towards your chest. 7. Slowly lower your knees back down to the starting position. Repeat this exercise for the desired number of repetitions. Focus on maintaining control and engaging your abdominal muscles throughout the movement.

How to perform the Assisted Hanging Knee Raise

  1. Set up. Set up in a stable, balanced starting position appropriate for the Assisted Hanging Knee Raise using your assisted.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your abdominals rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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