Hanging Knee Raises

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Hanging Knee Raises

Exercise Description

Main Target Muscles

Abdominal 

Secondary Target Muscles

Arms, Legs

Workout Type

Bodyweight Exercise 

Gym Gear

Gymnastic Rings, Pull-up Bars

Fitness Level

Intermediate 

Compound/Isolated 

Isolation 

Power Move 

Calisthenic 

Target Muscles: Lower Ab, Arms, And Legs.

Hanging Knee Raises Overview

Hanging knee raises a lower ab strengthening exercise. You need to lift yourself with the help of a pull-up bar or gymnastic rings, which helps in targeting your arms. Since you also need to twist your knees, the exercise also helps to tone your obliques and core.

Before doing this exercise, you need to warm up your body. It is also important to learn and master the basic technique before moving to the exercise variations. The exercise also tests your grip and solves your grip problems.

Hanging Knee Raises Variations

  • Twisting Hanging Knee Raises
  • Hanging Leg Raises

How to Do it

  1. Hang from a pull-up bar or rings with an overhand grip.
  2. Engage your core, bend your knees and use your abs to lift the legs.
  3. Your thighs should be parallel to the ground.
  4. Lower your legs slowly and in a controlled manner.

Twisting Hanging Knee Raises

  1. Hang from a pull-up bar or rings with an overhand grip.
  2. Engage your core, bend your knees and use your abs to lift the legs.
  3. At this point, lift your knees across your body to your right side until your thighs are parallel to the ground.
  4. Lower the legs, and do the same on the left side.

Hanging Leg Raises

  1. Hang from a pull-up bar or rings with an overhand grip.
  2. Engage your core, bend your knees and use your abs to lift the legs.
  3. Your legs should be extended and in front of your body.
  4. Keep them as straight as possible. Your legs should be parallel to the ground.
  5. Lower your legs slowly.

Hanging Knee Raises Tips

  1. If you have any shoulder injury, then avoid hanging knee raises.
  2. Focus on your breathing throughout the exercise.

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