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What do knee raises workout?

Author

Sophia Sparks

Published Feb 17, 2026

What do knee raises workout?

The hanging knee raise primarily targets the abdominal muscles. This includes several major muscles in the core and abdominal wall. Research suggests that hanging knee raise variations are especially effective at targeting the rectus abdominis and external oblique ( 1 ).

In this regard, what muscles do knee raises work out?

  • Rectus abdominis – The main muscle targeted from the hanging knee raise.
  • Hip Flexors – Create hip flexion and support the rectus abdominis.
  • Internal and External Oblique's – Help support the movement and act as stabilisers in the hip and spine.

Similarly, do knee raises work obliques? "Hanging oblique knee raises work to build the abs from the hanging position, improves grip strength and scapular stability, and targets the obliques [the side of your abs] instead of the rectus [the front of your abs]," Saladino told Menshealth.com.

Secondly, how many knee raises should I be able to do?

Perform 3 to 5 bent-knee hanging leg raises in a row, holding each repetition in the top position for 30 to 60 seconds. That's 1 set. Do 3 to 5 sets, making sure to fully rest in between each set. Increase your repetitions as your strength improves, or try one of these more advanced variations below.

Are knee raises bad for back?

Avoid: Leg Lifts

Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse.

Are hanging knee raises good for abs?

The hanging knee raise is among the best exercises for targeting the lower abs while working out your entire core. This exercise also builds excellent forearm and grip strength.

Do knee raises burn fat?

According to a study published in the journal Obesity Science & Practice, HIIT exercises like burpees and high knees help in burning more calories than usual running or jumping jacks. Plus, it not just helps you target areas where you need to work on but it helps you develop a better core muscle.

What muscles do hanging leg raises work?

"Hanging leg raises primarily work the abdominals and hip flexors, and are a great addition to any fitness routine for overall core strength, spine health, and mobility," says Mitchell Fischer, ACSM, trainer and weightlifting coach with Gold's Gym.

Are knee raises good?

As a core-building exercise, knee raises promote better alignment and posture, prevent or reduce low-back pain, improve your balance and help with control, coordination and agility. These are all qualities that can make everyday life as a mom easier, enhance your athletic performance and reduce your risk of injury.

Are knee ups effective?

Knee ups help strengthen the abdominal muscles, which are part of your core. You can perform the knee up individually, add it to a resistance training session, or include it in a comprehensive core workout.

Is hanging leg raises the best ab exercise?

Hanging leg raises are possibly the single best ab exercise out there, for building and strengthening your ab and core muscles… as long as they're done properly! Hanging leg raises will work your entire midsection, but are predominantly targeted on your lower abs.

Are hanging knee raises hard?

Hanging knee raise

The hanging leg raise is a tough exercise, so if you're struggling with the full version you can make it a little easier by bending your knees as you lift your legs. You can also switch to this variation halfway through a set if the full hanging leg raise starts to become too difficult.

Are leg raises better than crunches?

Mostly if you're trying to do exercises to improve the six-pack abs, crunches do work for that. I recommend doing hanging leg raises rather than doing the crunches, because you are putting less stress on your vertebrae when you're doing the leg raises versus the crunch.

Are leg raises good for lower back pain?

Avoid Leg Lifts

Once in a while, leg lifts are suggested as useful treatments for lower back pain. That's because they help strengthen abdominal muscles, which play an important part in back health. Unfortunately, lying on your back and lifting both legs together can worsen back pain, and could cause injury.

Will leg lifts flatten stomach?

Leg raises are great for your abs and the obliques. It helps in building stronger abs, increase stability and strength, melt belly fat and tone your body. Leg raises completely isolates the rectus abdominis muscle which helps in toning your stomach.

How many hanging leg raises should I do for abs?

Perform two sets of six to 10 reps of the flat-back leg-lowering drill. Then do two sets of six to eight reps of the hanging single-leg raise. Rest for 30 seconds after each set. Weeks 5 and 6: Do one set of 8 to 12 reps of each exercise before resting for 30 seconds.

Do leg raises work your obliques?

The Side Oblique Leg Raise is an exercise that primarily targets the oblique muscles. In addition to strengthening the oblique muscles, this movement also works the core and other supporting abdominal muscles.

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What do knee raises workout?