Hanging Knee Raises
The hanging knee raise targets our hip flexors, abs, and forearms. It may seem simple, but part of the challenge is just holding onto the pull-up bar while bringing your knees and thighs parallel to the ground. Working against gravity here will make this movement more challenging and effective than a simple crunch. From a dead hang on a pull-up bar, bring your knees up until your thighs are parallel to the ground. Make sure you aren't swinging — this should be all in the core. Slowly lower your legs back to the starting position to finish.