Single knee raises

Hang from a pull up bar with a stable grip and engage your core. Keeping your torso still, lift one knee up toward your chest while the other leg stays extended. Lower it with control, then repeat with alternate legs. Keep the movement slow and avoid swinging to maintain tension in the lower abs and hip flexors..

This can be performed in two ways; you can return to a dead hang with a slight pause in between each rep, or you can straight to raise your second leg as your first leg is still on the way down.

There’s a short video demonstrating this exercise on this page. For more resources to help your calisthenics journey, check out courses here.