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There are four steps to a proper hanging knee tuck:

1. Externally rotate your shoulders and bring your elbows in—don’t let them flare out.
2. Engage your lats by performing a scapular pull-up with straight arms. This creates a strong, stable foundation.
3. Posteriorly tilt your pelvis to put your abs in the best position to work.
4. Raise your knees while maintaining that position, allowing your core—not momentum or your hip flexors—to do the majority of the work.

Master the setup, and you’ll get far more out of every rep.

Want to learn proper technique and the details that make all the difference? Train with me on my app.

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Hanging Knee Tucks are in my top 10 ab exercises—probably around #9 or #10.

The reason? You’re hanging, which means your grip, shoulders, lats, and other muscle groups are working too. It’s a great movement, but it’s not the most isolated way to train your abs.

If you asked me for my top 5 ab exercises, none of them would involve hanging from a bar. Most would have you lying on the floor with your lower back flat, allowing you to isolate the abs much more effectively.

That’s something I teach inside my Arsenal Training Program (Link in bio).

Two things to remember when doing hanging knee tucks:

✅ 1. Posterior pelvic tilt (reverse pelvic tilt).
Tilt your pelvis first before lifting your knees. This helps shift more of the work onto your abs instead of just lifting with your hips.

✅ 2. Raise your legs with control.
Your hip flexors will always be involved—that’s unavoidable—but using a proper pelvic tilt makes the movement much more ab-dominant.

Also, these are mid-range to full contractions. I wouldn’t call them quarter reps—I would call them half reps.

And remember…

Not every exercise needs a full range of motion to create maximum muscle contraction. This is one of those exercises where quality of contraction matters more than simply chasing range.