Also known as: knee circles, hanging knee circles, circular knee raise, knee raise circles, hanging knee rotations

What is Around The World Knee Raise?

Around The World Knee Raise is a hanging core exercise where you move your knees in a 90-degree circular path around the torso, engaging the core, shoulders, forearms, and upper back. It's a medium-level movement that challenges anti-rotation strength, grip, and shoulder stability.

How to Do Around The World Knee Raise

  1. Grip outside shoulders: Grab an overhead bar with a grip wider than shoulder width, thumbs wrapped, shoulders engaged and scapula slightly retracted to protect the shoulders and set a stable hang.
  2. Establish hang: Hang tall with legs straight, core braced and shoulder blades down; keep a firm grip and avoid swinging before initiating the knee circle.
  3. Lift knees: Bend knees to 90 degrees and inhale; engage the lower abs to lift knees toward one side in a controlled motion, avoiding momentum.
  4. Circle knees: Move knees in a smooth counter-clockwise arc, keeping hips stable and core tight; focus on control and constant tension in the abs and shoulders.
  5. Return to center: Continue the circle until legs reach full extension back to center; slow the motion to protect lumbar spine and maintain scapular stability.
  6. Repeat both directions: Complete designated reps counter-clockwise, then switch directions. Rest between sets and keep breathing rhythmically to preserve form and grip strength.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull-up. This will be your starting position.

Instead of pulling your knees directly up, go in a counter-clockwise direction with your knees holding in 90 degree position.

Continue in a circular motion until you are back to the center, reaching full leg extension.

Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Around The World Knee Raise?

The exercise strengthens deep core muscles, hip flexors, shoulder stabilizers and grip while improving anti-rotation control and spinal awareness. It builds functional hanging-core stability and complements pull-ups, leg raises, and overall upper-body endurance.

What common mistakes should I avoid when doing this move?

Common mistakes include using momentum, letting shoulders shrug, flaring hips, and not keeping a 90-degree knee angle. These reduce core engagement and increase injury risk. Slow controlled reps and maintaining scapular depression fix most issues.

How can I progress or regress the Around The World Knee Raise?

To progress, add slow eccentrics, increase reps, perform from an L-sit or add ankle weight. To regress, do seated knee circles, lying windshield wipers, or strict hanging knee raises with smaller arcs to build control.