Suspension Trainer Hanging Knee Raise — how to, muscles worked, alternatives

How to do the Suspension Trainer Hanging Knee Raise

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 25% of bodyweight
Easier Supine Suspension Trainer Knee Tuck 45% of bodyweight
This exercise Suspension Trainer Hanging Knee Raise 55% of bodyweight
Harder Ab Wheel Knee Tuck 60% of bodyweight
Harder Suspension Trainer Hanging Leg Raise 85% of bodyweight

Too hard for now? Start with the Supine Suspension Trainer Knee Tuck.

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.