Assisted Hanging Knee Raise

The assisted hanging knee raise is an abdominal exercise performed while hanging from a pull-up bar, using assistance to help lift the knees toward the chest. It primarily targets the abs and also works the hip flexors.

Quick Facts

How to Do Assisted Hanging Knee Raise

Follow these step-by-step instructions to perform Assisted Hanging Knee Raise with proper form and technique.

1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
3. Pause for a moment at the top of the movement, squeezing your abs.
4. Slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Assisted Hanging Knee Raise targets helps you integrate it effectively into your training program.

Benefits of Assisted Hanging Knee Raise

Incorporating Assisted Hanging Knee Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Assisted Hanging Knee Raise directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hip Flexors, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Assisted Hanging Knee Raise build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Assisted Hanging Knee Raise safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Assisted Hanging Knee Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Assisted Hanging Knee Raise, track these metrics during your workouts: