Knee Raise — CrossFit Toes-to-Bar Progression
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.
Muscles Worked
Equipment
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How to Do the Knee Raise
Hang from a pull-up bar at full arm extension, overhand grip.
Engage the lats — pull shoulders down and back, never hang passively.
Brace the core and drive both knees toward the chest together.
Aim for hips at 90° or higher — the higher the knees, the more core demand.
Lower feet with control back to the starting position.
Maintain active lat tension throughout — this protects the shoulders.
Common Mistakes
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.
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.
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.
Related Exercises
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Generate a WOD that includes this movement, calibrated to your level and equipment.