Movement overview

The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.

Step-by-step cues

1. Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Allow your body to hang freely with arms fully extended and feet off the ground.
3. Engage your core and keep your back straight.
4. Slowly lift your knees towards your chest by flexing at the hips and knees.
5. Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
6. Lower your legs back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure a firm grip on the bar to maintain stability throughout the exercise.
• Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
• Keep movements slow and controlled to maximize muscle engagement.
• Avoid using momentum; this reduces the effectiveness of the exercise.
• Exhale as you lift your knees and inhale as you lower them back down.
• If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.