Hanging Knee Raise If you don't have a bar, read ahead to learn how to do the hip raise with leg extension. Start by hanging on a pull-up bar with you palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar. Pull your shoulder blades down your back to keep your shoulders away from your ears. Engage your abs as you simultaneously lift both knees up to your chest with control. Lower your legs slowly and return to the starting position. This completes one rep. Image Source: POPSUGAR Photography / Tamara Pridgett