Hanging Knee Raises

1. 1 - Grab a pull-up bar with an overhand grip slightly wider than shoulder-width and hang with your arms fully extended.
2. 2 - Engage your core and retract your shoulder blades slightly to stabilize your body.
3. 3 - Slowly draw your knees upward toward your chest by flexing your hips and engaging your abdominals.
4. 4 - Continue raising your knees until your thighs are at least parallel to the ground or higher if mobility allows.
5. 5 - Hold the top position for a brief moment, squeezing your core muscles.
6. 6 - Lower your knees back down in a controlled manner to the starting hanging position.
7. 7 - Repeat for the desired number of repetitions, avoiding swinging or using momentum.