Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Hanging Knee Raise

Also called Captain’s chair knee raise

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also forearms

You need

Pull-up bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Hang still with your shoulders engaged
  2. 2Curl your knees up toward your chest
  3. 3Tilt the pelvis up at the top

Most common mistake

Swinging to get the knees up.

Watch a demo

Good for

  • Top 10 for abs
  • Easy on the joints and recovery

Compare with

vs Decline Sit-Upvs Hanging Leg Raisevs Toes-to-Bar
B
For abs
#8 of 23
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

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280