10 Best Assisted Hanging Knee Raise Alternatives for Limited Equipment

The Assisted Hanging Knee Raise is done hanging with a machine. Ranked closest by our scoring: the Leg Pull-in, the Weighted Hanging Leg-hip Raise and the Knee/hip Raise On Parallel Bars. A harder version, the Assisted Hanging Knee Raise With Throw Down, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Hanging Knee Raise

Assisted Hanging Knee RaisePlay demonstration
Primary muscle
Abs
Equipment
Machine
Difficulty
Beginner
Type
Compound

Secondary muscles: Hip Flexors

How to perform Assisted Hanging Knee Raise
  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
  3. Pause for a moment at the top of the movement, squeezing your abs.
  4. Slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Assisted Hanging Knee Raise Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Hanging Knee Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Leg Pull-in

    1. Leg Pull-in

    89% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  2. Assisted Hanging Knee Raise With Throw DownPlay demonstration

    Progression

    2. Assisted Hanging Knee Raise With Throw Down

    89% match
    • Abs
    • Machine
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, keeping your legs together.
    3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
    4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: a machine, the same as the Assisted Hanging Knee Raise
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  3. Weighted Hanging Leg-hip RaisePlay demonstration

    3. Weighted Hanging Leg-hip Raise

    85% match
    • Abs
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: free weights, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  4. Knee/hip Raise On Parallel Bars

    4. Knee/hip Raise On Parallel Bars

    83% match
    • Abs
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
    2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
    3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
    4. Slowly go back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  5. Vertical Leg Raise (On Parallel Bars)Play demonstration

    5. Vertical Leg Raise (On Parallel Bars)

    81% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  6. Hanging Leg Hip RaisePlay demonstration

    6. Hanging Leg Hip Raise

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  7. Hanging PikePlay demonstration

    7. Hanging Pike

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  8. Hanging Leg RaisePlay demonstration

    8. Hanging Leg Raise

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  9. Hanging Straight Leg Hip RaisePlay demonstration

    9. Hanging Straight Leg Hip Raise

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise
  10. Hanging Straight Leg RaisePlay demonstration

    10. Hanging Straight Leg Raise

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Hanging Knee Raise
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise

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