Chaos Hanging Knee Raise

How to perform it

Step-by-step instructions

1. 01Grip the unstable hanging setup securely and establish an active hang with your shoulders engaged.
2. 02Brace your trunk, bring your legs together, and allow the oscillation to settle before beginning.
3. 03Raise your bent knees toward your chest without using a large swing or losing shoulder position.
4. 04Pause briefly at the top with your ribs drawn down and pelvis slightly curled.
5. 05Lower your legs slowly, regain a stable hang, and begin the next repetition only after the movement is controlled.