# Suspension Trainer Hanging Knee Raise

A hanging knee raise done from suspension trainer handles instead of a pull-up bar. Trains the abs by drawing the knees up to the chest from a full hang.

- Intermediate · Isolation
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-hanging-leg-hip-raise/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10

## How to do the Suspension Trainer Hanging Knee Raise

1. Hang from the suspension trainer handles with straight arms and legs.
2. Pull your shoulders down and stop any swinging before each rep.
3. Draw your knees up toward your chest, curling your hips upward.
4. Lower your legs slowly until you fully hang, feeling stillness again.

### Full technique — 7 steps

1. Anchor the suspension trainer overhead and set the handles high enough that your feet clear the floor when you hang.
2. Grip a handle in each hand and hang with arms straight and legs straight beneath you.
3. Set your shoulders down, tighten your stomach, and stop any body swing before starting.
4. Begin by curling your pelvis upward rather than simply lifting from the hips.
5. Raise your knees toward your chest until your hips flex fully and your abs shorten hard.
6. Keep the motion smooth without kicking, swinging, or letting your ribs flare upward.
7. Lower your legs under control until you are back in a full hang and the body is still again.

## Common mistakes

- Swinging knees for momentum
- Only lifting thighs halfway
- Shrugging shoulders toward ears
- Dropping legs too quickly
- Kipping the legs upward

## Form cues

- Start from full hang
- Pause out the swing
- Lift with abs first
- Keep shoulders down

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/), [Alternating Tuck-Up](https://seto.fit/exercises/alternating-tuck-up/)
- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Resistance bands**: [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/), [Lying Resistance Band Knee Tuck](https://seto.fit/exercises/lying-resistance-band-knee-tuck/)
- **Medicine ball**: [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/), [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Supine Suspension Trainer Knee Tuck](https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/) — 45% of bodyweight
- **This exercise: Suspension Trainer Hanging Knee Raise — 55% of bodyweight**
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight
- Harder: [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/) — 85% of bodyweight

## Quick answers

### What muscles does the Suspension Trainer Hanging Knee Raise work?

Primary: Abs 9/10. Also works: Obliques 5/10.

### When should I do the Suspension Trainer Hanging Knee Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Suspension Trainer Hanging Knee Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Hanging Knee Raise?

No equipment: Ab Wheel Straight Arm Crunch, Alternating Tuck-Up. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch.

### What is an easier version of the Suspension Trainer Hanging Knee Raise?

Supine Suspension Trainer Knee Tuck (45% of bodyweight), Reverse Crunch (25% of bodyweight).

### What is a harder version of the Suspension Trainer Hanging Knee Raise?

Ab Wheel Knee Tuck (60% of bodyweight), Suspension Trainer Hanging Leg Raise (85% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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