Hanging Knee or Straight-Leg Raise

Default prescription & biomechanics

Primary muscles

Core, Abs

Secondary muscles

Forearms, Hip Flexors

Equipment

Bodyweight

Movement pattern

Core (Pull force)

Difficulty

Intermediate

Working rep range

8-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (3.8 MET)

Step-by-step coaching cues

1. Hang from a pull-up bar with active shoulders and zero swinging.
2. Curl your pelvis upward toward your ribcage (posterior pelvic tilt) rather than only lifting your knees.
3. Lower your legs slowly over 2 to 3 seconds.

Joint & safety considerations

Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Kneeling Rope Cable Crunch	Cable swap	Cable
Bench or Floor Reverse Crunch	Same movement pattern	Bodyweight
Controlled Contralateral Dead Bug	Same movement pattern	Bodyweight
Gymnastic Hollow Body Hold	Same movement pattern	Bodyweight
Hardstyle RKC Plank	Same movement pattern	Bodyweight
Roman Chair / Captain's Chair Leg Raise	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.