In a previous article we discussed the hanging knee raise and why it is responsible for abdominal development, gymnastics and bodyweight skills and movement, and enhancing core strength and aesthetics.
In the below article we discuss eight (8) hanging knee raises alternatives for coaches, athletes, and/or clients looking to diversify their fitness training.
8 Hanging Knee Raises Alternatives
Below is a comprehensive listing of eight (8) alternatives to the hanging knee raise that coaches and athletes can use nearly anywhere, and with any level of athlete. While these are not in exact order from least demanding to most, they do follow somewhat of a linear progression as you go down the list, so be sure choose your hanging knee raise alternative correctly based on the level of your lifter/athlete.
1. Lying Knee Pull In/Raise
This is nearly similar to the hanging knee raise, however since the lifter is lying on their back on the floor, they don’t need to have the upper body strength to support their entire body weight as they hang or showcase body control and awareness (unlike having to hang from a bar). This regression is good for individuals who lack strength in upper body and are looking to isolate the core more in the hanging knee raise variation or simply those who cannot perform such hanging knee raise movements. Lastly, anyone with an overhead injury (such as shoulder issues) could use the lying variation to increase core strength without the need to place the hands overhead in the hanging variation.
2. Hollow Rock Hold + Tuck
This alternative is a simple progression from the hollow rock hold, which then has the lifter perform a “double crunch”/leg pull in while in the hold position. This alternative is much more demanding than the previous exercise, primarily because the liter/athlete must also control their body in space.
3. Bicycle Kicks
This can be done lying on the floor, which entails a lifter to elevate their legs and shoulders off the ground and pull one knee into the chest, while the other knee stays extended and off the floor (leg/heel off the floor), then repeatedly alternative legs (like riding a bike). This will increase abdominal, hip flexor, and unilateral core strength and can help to pattern similar movements like the lying leg pull in and ultimately hanging knee raises.
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4. Double Crunch
The double crunch is a basic bodyweight core exercise that entails a lifter to perform a crunch and lying knee pull in together. This is done by laying on the floor, with feet and hands starting fully extended and pulling both inwards toward the chest. This movement has some application and carryover to the hanging knee raise in that it engages similar movements patterns of the lower body and requires some body control and awareness.
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5. Lying Leg Raises
Lying leg raises are performed by laying on the floor with the legs fully extended outward. This movement is slightly more challenging than hanging knee pull ins or tucks, as the longer the limbs are aware from the abs, the more stressful the movement is on the abs.
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6. Dragon Flags
Dragon flags are an advanced bodyweight movement, which is a combination between a lying leg raise/lying knee pull in and double crunch. This movement can build core strength and help increase upper body strength as well specific to the hanging knee raise.
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7. Strict Toes to Bar
This movement is an advanced progression of the hanging knee raise, often requiring greater upper body strength, core strength, and flexibility. This can be done to progress a lifter towards the toes to bar exercise or simply to progress them from a hanging knee raise towards a more challenging core movement.
8. Toes to Bar
Toes to bar, especially kipping, requires a great amount of core and grip strength, and total body awareness. Often seen in functional fitness workouts, this movement is an advanced progression of the hanging knee raise and can work many of the same muscle groups.
More Abdominal and Core Exercises
Take a look below at some of the popular core training articles and ab exercise guide below!
- How Often Should You Train Abs?
- Core Workouts for Olympic Weightlifters, Powerlifters, and Fitness Athletes
Featured Image: @jess_emily_x on Instagram
