# Weighted Hanging Knee Raise - Canonical: https://fitwill.app/exercise/11208/weighted-hanging-knee-raise/ - Media ID: 11208 - Primary muscle: Abs - Body part: Core - Equipment: Pull-Up Bar - Video: https://fitwill.app/videos/11208/weighted-hanging-knee-raise.mp4 ## Description The Weighted Hanging Knee Raise is a hanging core exercise where you hold a dumbbell between your feet or ankles while suspended from a pull-up bar, then draw your knees up toward your chest. The added load turns a movement you may already find manageable into a real strength builder, especially for the lower portion of the rectus abdominis and the hip flexors that lift the thighs. It is a natural progression once bodyweight hanging knee raises feel easy for higher reps. This exercise suits intermediate and advanced lifters who already own two things: a solid dead hang with active shoulders, and control on unweighted knee raises. If you can perform ten to fifteen clean bodyweight reps without swinging, adding a light dumbbell is a sensible next step. Climbers, martial artists, gymnasts, and anyone training for movements like toes-to-bar or front lever work benefit from the extra loading because hanging leg control transfers directly to those skills. The setup matters more here than in most core exercises. Your grip and shoulders carry your entire body weight plus the dumbbell for the whole set, so a full overhand grip on a secure bar, arms straight, and shoulders pulled slightly down away from your ears are non-negotiable. Pinching the dumbbell between your feet or crossed ankles demands some adductor and foot strength at first, so start with a weight you can hold securely for every rep rather than one that challenges your legs before your abs. Execution is a controlled curl of the pelvis toward the ribcage, not just a hip hike. Exhale, brace, and lift your knees up and slightly toward your chest until your hips are flexed past ninety degrees and your lower abs are clearly working, then lower with the same control so the dumbbell does not drop your legs back to a full hang. Swinging is the most common fault, and it usually comes from descending too fast or kipping with the torso; pausing briefly at the bottom of each rep kills the momentum. In practice, this movement slots into a core or upper-body day as a main hanging movement, typically for three to four sets of six to twelve reps. Because the weight is held by the feet, it stays joint-friendly and easy to scale: change the dumbbell, or switch to ankle straps for a more secure attachment. Stop the set when your grip starts failing or your form gets swingy, since a sloppy weighted rep has little training value and strains the shoulders and lower back. ## Instructions 1. Stand under a sturdy pull-up bar and set a dumbbell on the floor within easy reach, or have a partner place it near your feet. 2. Grip the bar with both hands in an overhand grip, roughly shoulder-width apart, and lift your feet off the floor so you hang with straight arms. 3. Secure the dumbbell between your feet or crossed ankles, squeezing it firmly with your feet before letting your body settle into a dead hang. 4. Pull your shoulders slightly down so they are not shrugged up by your ears, and squeeze your glutes lightly to stop your body from swaying. 5. Exhale and brace your stomach, then raise your knees up and slightly toward your chest, curling your pelvis under as your thighs pass parallel to the floor. 6. Continue until your knees are near chest height and you feel your lower abs fully shorten, keeping your torso from rocking backward. 7. Lower your legs slowly and under control until your arms, body, and legs are straight again, without dropping the dumbbell or letting your body swing. 8. Breathe out as you raise your knees and in as you lower them, keeping your breathing steady through the set. 9. Pause for one to two seconds in the dead hang between reps to kill momentum, then perform the next repetition. 10. When finished, lower yourself to the floor carefully and release the dumbbell with your feet rather than dropping it from a height. ## Tips & Tricks - Start lighter than you think you need. If the dumbbell slips from your feet mid-set, the rep is wasted and the sudden load shift can yank your shoulders. - If holding the dumbbell between your feet is awkward, cross your ankles tightly with the dumbbell resting in the crook of both feet, or attach an ankle strap and load that instead. - The most common mistake is turning the raise into a hip hinge: lifting the thighs without curling the pelvis works mostly hip flexors. Focus on tucking your tailbone up at the top so your abs do the finishing work. - Swinging almost always comes from lowering too quickly. Count two to three seconds on the way down and reset in the dead hang before each rep. - If your shoulders drift up toward your ears as the set progresses, actively press the bar away and pull your shoulder blades down; this protects the shoulder joint under the combined load. - Chalk your hands or use a bar you can grip confidently, because a failing grip ends the set before your abs are properly challenged. - Do not chase range by yanking your knees up with a bounce. A slower rep with a one-second squeeze at the top beats two fast ones. - If your lower back arches sharply at the bottom, you are going past a controlled hang. Stop the descent just before the arch appears and shorten the range slightly. - Use a fixed pull-up bar, not a doorway bar at its weight limit, since the added dumbbell increases total hanging load considerably. ## Frequently Asked Questions ### What muscles does the Weighted Hanging Knee Raise work? The primary muscles are the lower abs, specifically the lower fibers of the rectus abdominis, which curl the pelvis toward the ribcage. The hip flexors lift the thighs, while the forearms and grip, lats, and shoulder stabilizers hold you on the bar throughout the set. ### How do I hold the dumbbell during the Weighted Hanging Knee Raise? Most people pinch the dumbbell between their feet or in the crook of two crossed ankles. Ankle straps with a small plate or light dumbbell attached are a more secure alternative once the weight gets heavier. ### Is the Weighted Hanging Knee Raise suitable for beginners? Not usually as a starting point. Beginners should first build a comfortable dead hang and master unweighted hanging knee raises for around ten to fifteen controlled reps before adding load. ### How heavy should the dumbbell be for the Weighted Hanging Knee Raise? Choose a weight you can hold securely with your feet for an entire set of six to twelve reps. A good first test is a dumbbell light enough that your feet never feel like the weak link. ### Why do I swing when performing the Weighted Hanging Knee Raise? Swinging comes from lowering your legs too fast and letting momentum build in the torso. Slow the descent to two or three seconds, pause in a still dead hang between reps, and gently engage your lats and glutes to keep your body quiet. ### What can I substitute if I cannot grip the bar long enough for the Weighted Hanging Knee Raise? Use lifting straps for your hands to offload grip, or perform the movement on a captain's chair or Roman chair where your forearms and back are supported instead. You can also regress to bodyweight hanging knee raises and build grip strength separately. ### How is the Weighted Hanging Knee Raise different from a Weighted Hanging Leg Raise? In the knee raise you bend your knees and draw them toward your chest, which shortens the lever and keeps the load on the lower abs and hip flexors at a manageable level. The leg raise keeps the knees straight, making the movement significantly harder on both the abs and grip. ### How many sets and reps of the Weighted Hanging Knee Raise should I do? Three to four sets of six to twelve reps works well as a primary core movement. Because each rep is slower and heavier than the bodyweight version, fewer reps per set are normal and still effective. ### Is it safe to hang with a dumbbell between my feet? It is safe when the bar is securely mounted, the dumbbell is firmly held, and you step down deliberately rather than dropping from height. Stop the set if the weight starts slipping, since a shifting load mid-rep can strain your feet, hips, or shoulders.