Hanging Alternating Knee Raise
The hanging knee raise one leg at a time: each knee rises to hip height while the other leg hangs still.
How to do it
Setup
Hanging from the bar, shoulders set, legs straight down and together.
Steps
- Draw one knee up to hip height or higher.
- Lower it slowly while the hanging leg stays still.
- Raise the other knee without letting the body swing.
Common mistakes
Hips swinging from side to side as the legs switch: pause at the bottom before the next knee. Hanging leg drifting forward to help: keep it straight down. Shoulders sinking to the ears: keep them pulled down.
Breathing
Exhale on each raise, inhale lowering.
