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Exercise Description |
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Main Target Muscles |
Abdominal |
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Secondary Target Muscles |
Arms, Legs |
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Workout Type |
Bodyweight Exercise |
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Gym Gear |
Gymnastic Rings, Pull-up Bars |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Isolation |
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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
- Hang from a pull-up bar or rings with an overhand grip.
- Engage your core, bend your knees and use your abs to lift the legs.
- Your thighs should be parallel to the ground.
- Lower your legs slowly and in a controlled manner.
Twisting Hanging Knee Raises
- Hang from a pull-up bar or rings with an overhand grip.
- Engage your core, bend your knees and use your abs to lift the legs.
- At this point, lift your knees across your body to your right side until your thighs are parallel to the ground.
- Lower the legs, and do the same on the left side.
Hanging Leg Raises
- Hang from a pull-up bar or rings with an overhand grip.
- Engage your core, bend your knees and use your abs to lift the legs.
- Your legs should be extended and in front of your body.
- Keep them as straight as possible. Your legs should be parallel to the ground.
- Lower your legs slowly.
Hanging Knee Raises Tips
- If you have any shoulder injury, then avoid hanging knee raises.
- Focus on your breathing throughout the exercise.
