Hanging Knee Circle Raise

Muscles worked

Setup

1. Grip the pull-up bar with an overhand (pronated) grip, hands slightly wider than shoulder-width apart.
2. Hang with arms fully extended, engaging your lats and pulling your shoulder blades down and back to stabilize the torso.
3. Bring your legs together and slightly bend your knees to approximately 90 degrees.
4. Engage your core to eliminate any initial swinging or momentum.

How to do it

1. Exhale as you pull your knees up toward one side of your chest, initiating the 'circle' by driving your knees laterally.
2. Continue the circular motion by sweeping your knees across the top of the movement toward the opposite side of your chest.
3. Inhale as you lower your knees back to the center starting position in a slow, controlled arc.
4. Alternate the direction of the circle (clockwise then counter-clockwise) for each repetition to ensure balanced development.

Form checklist

• Keep your upper body as still as possible; do not swing the torso to create momentum.
• Maintain a 'hollow body' position at the bottom of the movement to keep the core engaged.
• Ensure your knees reach at least hip height at the peak of the circle for maximum abdominal recruitment.
• Avoid shrugging your shoulders; keep a strong 'active hang' throughout the set.

Pro tips

• Focus on 'tucking' your pelvis toward your belly button at the top of the circle to maximize lower ab activation.
• Imagine you are drawing a large, perfect circle with your kneecaps to ensure a full range of motion.
• Squeeze your legs together tightly to create full-body tension and improve stability.

Make it harder

• Straighten your legs completely (Hanging Leg Circles) to increase the lever length and difficulty.
• Slow down the tempo to a 3-second descent to increase time under tension and eccentric control.

Frequently asked

What muscles does the hanging knee circle raise work?

The hanging knee circle raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the hanging knee circle raise?

The hanging knee circle raise uses pull up bar.

Is the hanging knee circle raise good for beginners?

The hanging knee circle raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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