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bodyweight core Activity intensity • Moderate
✓ knee safe
✓ lower back safe
✓ wrist safe
Hanging Knee or Straight-Leg Raise
Primary Muscles: core, abs
Secondary Stabilisers: forearms, hip flexors
DEFAULT REP RANGE
8-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Hang from a pull-up bar with active shoulders and zero swinging.
- Curl your pelvis upward toward your ribcage (posterior pelvic tilt) rather than only lifting your knees.
- Lower your legs slowly over 2 to 3 seconds.
Need another option? Relations Graph
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Kneeling Rope Cable Crunch
cable • beginner • Rest 60s
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Roman Chair / Captain's Chair Leg Raise
bodyweight • beginner • Rest 60s
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Bench or Floor Reverse Crunch
bodyweight • beginner • Rest 60s