One move
Hanging Knee Raises
Strength
Stability
Core
How to read ahead. Do to go one move at a time.
Hang from a fixed pull-up bar with an overhand grip, brace your core, and lift your knees toward your chest with control. Lower slowly without swinging.
Option. No bar today? Do hollow body hold or dead bug on the floor instead. Tuck knees higher for an easier pass.
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1
Grip a fixed, rated pull-up bar with hands shoulder-width apart.
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2
Hang with shoulders engaged — no loose shrugging.
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3
Brace your core and lift your knees toward your chest without swinging.
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4
Pause briefly at the top if it feels steady.
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5
Lower your legs with control.
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6
Stop when form breaks or grip starts to slip.