Fitness · Core

Hanging knee raise

Target Abdominals  ·  Equipment Bar  ·  Level Intermediate  ·  Reps 8

Hanging knee raise is a intermediate-level fitness movement targeting the abdominals, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Reach0.8s · ease-out Reach up and grip the bar
2. Grip0.7s · ease-in-out Hang from the bar overhead, arms long, body still
3. Raise knees1.2s · ease-out Draw both knees up toward the chest
4. Lower1.4s · ease-in Lower the legs under control, staying in a steady hang
5. Release0.8s · ease-in Drop off the bar and rest

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Hanging knee raise"
  rig humanoid
  prop bar
  pose start = standing

  step "Reach" 0.8s ease-out:
    shoulders: flex 175
    elbows: flex 5
    ground-lock: feet
    cue "Reach up and grip the bar"

  step "Grip" 0.7s ease-in-out:
    shoulders: flex 175
    elbows: flex 5
    pin: hand_left bar
    pin: hand_right bar
    cue "Hang from the bar overhead, arms long, body still"

  step "Raise knees" 1.2s ease-out:
    hips: flex 90
    knees: flex 90
    shoulders: flex 175
    elbows: flex 5
    pin: hand_left bar
    pin: hand_right bar
    cue "Draw both knees up toward the chest"

  step "Lower" 1.4s ease-in:
    hips: flex 0
    knees: flex 0
    shoulders: flex 175
    elbows: flex 5
    pin: hand_left bar
    pin: hand_right bar
    cue "Lower the legs under control, staying in a steady hang"

  step "Release" 0.8s ease-in:
    shoulders: flex 0
    elbows: flex 0
    ground-lock: feet
    cue "Drop off the bar and rest"

  repeat 8

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