Hanging Knee Raises with Yoga Block

The hanging knee raise with a yoga block is a unique variation of the traditional gymnastics hanging knee raise. The goal of the exercise is to strengthen the hip complex, specifically the adductors and the hip flexors.

The athlete will place the yoga block long ways between their thighs above their knees. This ensures the athlete must actively engage their adductors while using their hip flexors to raise their knee height. The athlete should remain in a dead hang from a pull-up bar and resist the urge to engage their arms and upper back to assist with finishing the range of motion above the hips.

As the athlete’s hip stability strengthens, the athlete may progress further to the traditional gymnastics hanging leg raises.

We recommend performing 3-4 sets of 8-12 repetitions.