Hanging Knee Raise Strength Standards for Men and Women
Discover how your Hanging Knee Raise performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Hanging Knee Raise Strength Level
Calculate Your Hanging Knee Raise Strength
Hanging Knee Raise Rep Standards
Compare your Hanging Knee Raise performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 6 |
| Intermediate | 20 |
| Advanced | 38 |
| Elite | 58 |
Hanging Knee Raise Standards by Bodyweight
Find the Hanging Knee Raise strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 8 | 24 | 46 | 70 |
| 120 lbs | < 1 | 8 | 24 | 44 | 67 |
| 130 lbs | < 1 | 8 | 24 | 43 | 65 |
| 140 lbs | < 1 | 9 | 23 | 42 | 62 |
| 150 lbs | < 1 | 9 | 23 | 40 | 60 |
| 160 lbs | < 1 | 9 | 22 | 39 | 58 |
| 170 lbs | < 1 | 8 | 21 | 38 | 56 |
| 180 lbs | < 1 | 8 | 21 | 37 | 54 |
| 190 lbs | < 1 | 8 | 20 | 36 | 52 |
| 200 lbs | < 1 | 8 | 20 | 35 | 51 |
| 210 lbs | < 1 | 8 | 19 | 33 | 49 |
| 220 lbs | < 1 | 8 | 18 | 32 | 48 |
| 230 lbs | < 1 | 7 | 18 | 31 | 46 |
| 240 lbs | < 1 | 7 | 17 | 30 | 45 |
| 250 lbs | < 1 | 7 | 17 | 30 | 43 |
| 260 lbs | < 1 | 7 | 16 | 29 | 42 |
| 270 lbs | < 1 | 6 | 16 | 28 | 41 |
| 280 lbs | < 1 | 6 | 15 | 27 | 40 |
| 290 lbs | < 1 | 6 | 15 | 26 | 39 |
| 300 lbs | < 1 | 5 | 14 | 25 | 38 |
| 310 lbs | < 1 | 5 | 14 | 25 | 37 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 7 | 26 | 52 | 81 |
| 100 lbs | < 1 | 9 | 28 | 52 | 80 |
| 110 lbs | < 1 | 10 | 29 | 52 | 79 |
| 120 lbs | < 1 | 11 | 30 | 52 | 77 |
| 130 lbs | < 1 | 12 | 30 | 51 | 75 |
| 140 lbs | < 1 | 12 | 30 | 51 | 74 |
| 150 lbs | < 1 | 13 | 30 | 50 | 72 |
| 160 lbs | < 1 | 13 | 30 | 49 | 70 |
| 170 lbs | < 1 | 14 | 30 | 48 | 69 |
| 180 lbs | < 1 | 14 | 29 | 47 | 67 |
| 190 lbs | < 1 | 14 | 29 | 46 | 65 |
| 200 lbs | 1 | 14 | 29 | 46 | 64 |
| 210 lbs | 1 | 14 | 28 | 45 | 62 |
| 220 lbs | 1 | 14 | 28 | 44 | 61 |
| 230 lbs | 2 | 14 | 27 | 43 | 60 |
| 240 lbs | 2 | 14 | 27 | 42 | 58 |
| 250 lbs | 2 | 13 | 26 | 41 | 57 |
| 260 lbs | 2 | 13 | 26 | 40 | 56 |
Hanging Knee Raise Standards by Age
Discover how Hanging Knee Raise strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 14 | 30 | 47 |
| 20 | < 1 | 7 | 20 | 38 | 58 |
| 25 | < 1 | 8 | 22 | 40 | 60 |
| 30 | < 1 | 8 | 22 | 40 | 60 |
| 35 | < 1 | 8 | 22 | 40 | 60 |
| 40 | < 1 | 8 | 22 | 40 | 60 |
| 45 | < 1 | 6 | 19 | 36 | 55 |
| 50 | < 1 | 4 | 16 | 32 | 50 |
| 55 | < 1 | < 1 | 13 | 28 | 44 |
| 60 | < 1 | < 1 | 10 | 23 | 38 |
| 65 | < 1 | < 1 | 7 | 18 | 32 |
| 70 | < 1 | < 1 | 3 | 14 | 26 |
| 75 | < 1 | < 1 | < 1 | 10 | 20 |
| 80 | < 1 | < 1 | < 1 | 7 | 15 |
| 85 | < 1 | < 1 | < 1 | 3 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 21 | 42 | 64 |
| 20 | < 1 | 10 | 29 | 52 | 78 |
| 25 | < 1 | 11 | 30 | 54 | 80 |
| 30 | < 1 | 11 | 30 | 54 | 80 |
| 35 | < 1 | 11 | 30 | 54 | 80 |
| 40 | < 1 | 11 | 30 | 54 | 80 |
| 45 | < 1 | 9 | 27 | 50 | 75 |
| 50 | < 1 | 7 | 24 | 45 | 69 |
| 55 | < 1 | 5 | 20 | 39 | 61 |
| 60 | < 1 | < 1 | 16 | 34 | 54 |
| 65 | < 1 | < 1 | 12 | 28 | 46 |
| 70 | < 1 | < 1 | 9 | 22 | 38 |
| 75 | < 1 | < 1 | 5 | 17 | 31 |
| 80 | < 1 | < 1 | < 1 | 12 | 25 |
| 85 | < 1 | < 1 | < 1 | 9 | 20 |
| 90 | < 1 | < 1 | < 1 | 6 | 15 |
Hanging Knee Raise Overview
The Hanging Knee Raise is a core-strengthening exercise focused on lifting the knees towards the chest while hanging from a bar, primarily targeting the lower abs and hip flexors.
Muscles Worked
Equipment Needed
Pull-Up Bar
How To Perform the Hanging Knee Raise
- Start by hanging from a pull-up bar with an overhand grip, arms fully extended, and your body straight.
- Engage your core muscles and lift your knees towards your chest in a controlled manner, exhaling as you lift.
- Pause briefly at the top of the movement, ensuring your knees are as close to your chest as possible.
- Slowly lower your legs back to the starting position while inhaling, maintaining control and avoiding swinging.
Want to perfect your form? Check out our detailed guide on Hanging Knee Raise for proper technique and tips.
Pro Tips for Hanging Knee Raise
- Keep your movements slow and controlled to maximize muscle engagement and avoid using momentum.
- Engage your core throughout the exercise to protect your lower back.
- Avoid swinging your legs or using your upper body to pull your knees up.
- For a more challenging variation, try holding a dumbbell between your feet.
Hanging Knee Raise Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Hanging Knee Raise?
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