Knee Raise Skill Practice
knee raise progression
Every 2:00 x 6 rounds
3-5 quality Knee Raise reps
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
Knee Raise — CrossFit Toes-to-Bar Progression
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Knee raises are the primary scaling movement for toes-to-bar — performed hanging from a pull-up bar, you drive the knees toward the chest rather than extending the legs to touch the bar. They develop the hip flexor strength, core tension, and hanging endurance needed to progress to toes-to-bar, while also building the lat engagement and active shoulder position essential for safe bar work. Knee raises appear frequently in beginner programming and as a volume-friendly substitute in high-rep WODs when full toes-to-bar mechanics are not yet developed.
Quick answer
Knee raises are the primary scaling movement for toes-to-bar — performed hanging from a pull-up bar, you drive the knees toward the chest rather than extending the legs to touch the bar. Build Knee Raise with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
Watch Knee Raise Technique
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Toes-to-bar Progression
CrossFit · reviewed 2026-08-06
Muscles Worked
Hip flexorsRectus abdominisCoreLatissimus dorsi
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Knee Raise, plus the specific hip flexors and rectus abdominis capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Knee Raise if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: passive hang (shoulders shrugging into ears) — dangerous position for the shoulder capsule under load. |
| Scaling | Lying knee raises (on the floor), shortened range (hip-height only). |
How to Do the Knee Raise
1
Hang from a pull-up bar at full arm extension, overhand grip.
2
Engage the lats — pull shoulders down and back, never hang passively.
3
Brace the core and drive both knees toward the chest together.
4
Aim for hips at 90° or higher — the higher the knees, the more core demand.
5
Lower feet with control back to the starting position.
6
Maintain active lat tension throughout — this protects the shoulders.
Common Mistakes
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Passive hang (shoulders shrugging into ears) — dangerous position for the shoulder capsule under load.
✕
Letting legs drop without control — uses momentum rather than building the targeted strength.
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Only lifting knees to hip height — aim toward the chest for full hip flexor engagement.
✕
Holding breath throughout the set.
Coaching Tips
✓
Start with 5 sets of 5 controlled knee raises before progressing to toes-to-bar.
✓
Add a 1-second pause at the top (knees to chest) — this builds genuine core strength rather than momentum.
✓
Grip endurance often limits knee raises in beginners — use chalk and build grip capacity separately.
Scaling Options
Easier / Beginner
Lying knee raises (on the floor), shortened range (hip-height only).
Harder / Advanced
Straight-leg raises (legs parallel), toes-to-bar, or L-sit hang.
Training Examples
Train Knee Raise with a Clear Purpose
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Knee Raise Capacity Builder
knee raise workout
5 controlled rounds
3-5 quality Knee Raise reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
How do I progress from knee raises to toes-to-bar?
Phase 1: Hanging knee raises (knees to chest). Phase 2: Tuck raises with toes pointed. Phase 3: Straight-leg raises (knees straight, toes below bar). Phase 4: Toes-to-bar. Spend 2-3 weeks at each phase, building the hip flexor strength and spinal flexion required for each step.
Should knee raises be strict or kipping for beginners?
Start with controlled strict reps so you can keep an active shoulder and feel the trunk work. Add a small kip only after you can consistently bring the knees toward the chest without losing the shoulder position. The progression is useful only when control improves; swinging bigger to reach a higher rep count does not build the same foundation for toes-to-bar.
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