Hanging Knee Raise
How to Do It
Hang from a pull-up bar, shoulders lightly packed, legs straight. Brace the core and raise the knees toward the chest by curling the pelvis up (posterior tilt), not just flexing the hips. Pause briefly, then lower the legs under control without swinging. Keep the movement deliberate and the grip secure. Repeat for reps.
Why It Works
Trains the lower abs and hip flexors through hip flexion with a pelvic curl; controlling the eccentric without swinging builds anterior-core strength and control, plus grip endurance from the hang.
Hockey Transfer
Builds the lower-core and hip-flexor strength used in the knee-drive recovery of the stride and in maintaining a stable, braced pelvis; the grip demand supports stick control in battles.
Coaching Cues
- "Curl the pelvis, not just the hips"
- "no swinging, control down"
- "shoulders packed"
Common Mistakes
Swinging or using momentum; only flexing the hips (no pelvic curl); dropping the legs fast
Progression / Regression
straight-leg raise or add ankle weight
bent-knee tucks or lying leg raises
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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