Swinging to generate the raise
Momentum substitutes for core strength; hip flexors only.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Hanging Knee Raise
Coaching cues
- Dead hang; scapulae depressed; posterior pelvic tilt
- Drive knees toward the chest — spinal flexion occurs
- Pause at the top; lower under control
- No swinging — initiate from the core, not momentum
Common faults 2
Shoulders elevate during the hold
Upper traps take the hanging load rather than the lats.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗