Assisted Hanging Knee Raise
Learn how to do the Assisted Hanging Knee Raise with proper form and technique. This assisted exercise primarily targets your Abs, with secondary emphasis on Hip Flexors.
How to Do the Assisted Hanging Knee Raise
Follow these steps to perform the Assisted Hanging Knee Raise with correct form:
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
- 3Pause for a moment at the top of the movement, squeezing your abs.
- 4Slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Assisted Hanging Knee Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- assisted
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Assisted Hanging Knee Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Assisted Hanging Knee Raise work?
The Assisted Hanging Knee Raise primarily targets your Abs. Secondary muscles worked include Hip Flexors. This makes it an effective exercise for developing your waist.
What equipment do I need for the Assisted Hanging Knee Raise?
The Assisted Hanging Knee Raise requires assisted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Assisted Hanging Knee Raise with proper form?
Start by Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees. Pause for a moment at the top of the movement, squeezing your abs. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Assisted Hanging Knee Raise?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Assisted Hanging Knee Raise?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Assisted Hanging Knee Raise best for?
The Assisted Hanging Knee Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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