Partner Resisted Hanging Knee Raise (Bodyweight)

Also known as: Partner Resisted Hanging Knee Raise (Bodyweight).

Hanging bilateral knee raise with a partner applying controlled downward resistance to the knees during the raise.

How to perform this exercise

1. Hang with a secure overhand grip on a stable pull-up bar and settle the body, with a partner standing diagonally beside you and clear of the leg path.
2. Raise both knees toward the chest with a slight pelvic tuck.
3. Have the partner apply gentle predictable downward pressure on top of the bent legs near the knees, agreeing the force beforehand.
4. Control the lowering phase and return to a still hang without swinging; the partner must not give a sudden hard shove.