Kysero
Try for free

Abs · Advanced

Chaos Hanging Knee Raise

Advanced knee raise from ring handles suspended by matched resistance bands, requiring control of both the active hang and oscillating support.

View instructionsAll exercises
Back to all exercises
Chaos Hanging Knee Raise demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Pull Up Bar

Sets × reps

3 × 10

Rest

1 min 30 sec

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionCaptain's Chair Knee RaiseRelated variationCaptain's Chair Straight-Leg RaiseRelated variationHanging Leg Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteCable CrunchComparable substitutePlank HoldComparable substituteL-SitComparable substituteBird Dog

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder