Trunk Flexion

Hanging Knee Raise

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

Primary musclesOrange · None
Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryAbsHip flexors

SecondarySide absForearmsGripLats

No anatomy image is published until the ShaOS model has been reviewed.

Description

A hanging trunk exercise that develops abdominal and hip-flexor strength while challenging grip and swing control.

Setup & Execution

Take a secure overhand grip and establish a quiet two-arm hang before starting the repetition.
Brace the trunk, then bring the knees toward the chest without kicking or leaning backward.
Pause at the highest controlled position while keeping the shoulders organized.
Lower the legs slowly until the body is quiet again, and step down before grip fails.

Coaching Cues

Start from stillness.
Bring pelvis toward ribs.
Lower without starting a swing.

Common Mistakes

Using momentum to throw the knees upward.
Letting each lowering phase create a larger swing.
Continuing after grip or shoulder control deteriorates.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned

Setup angleplanned

Side angleplanned

Key cue overlayplanned

Captionsplanned

Transcriptplanned

Accessible movement summary

Take a secure overhand grip and establish a quiet two-arm hang before starting the repetition. Brace the trunk, then bring the knees toward the chest without kicking or leaning backward. Pause at the highest controlled position while keeping the shoulders organized. Lower the legs slowly until the body is quiet again, and step down before grip fails.

Key cue: Start from stillness.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Lying bent-knee raise or dead bug

Progression

Slower hanging knee raise with a controlled top pause

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