Hanging Knee Circle Raise

Instructions

1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Draw both knees up toward your chest while simultaneously rotating them in a wide circle.
3. Complete the circular arc — sweeping knees to one side, up, then to the other — in a controlled motion.
4. Lower your legs back to the hanging start position and repeat, alternating circle direction each rep.