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Assisted Hanging Knee Raise

Exercise Profile

Body PartWaist
Primary MusclesRectus Abdominis
Secondary Muscles, Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae
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Introduction to the Assisted Hanging Knee Raise

The Assisted Hanging Knee Raise is a strength-building exercise that primarily targets the abdominal muscles, but also engages the hip flexors and lower back. It's ideal for individuals at any fitness level, particularly those who aim to improve their core strength and stability. Performing this exercise can help enhance balance, posture, and overall athletic performance, making it a desirable addition to any workout routine.

Performing the: A Step-by-Step Tutorial Assisted Hanging Knee Raise

  • Grip the handles firmly and press down to lift your body off the ground, keeping your legs straight and your core engaged.
  • Slowly raise your knees towards your chest while keeping your legs together and your abs contracted.
  • Pause when your knees reach chest height, then slowly lower your legs back to the starting position.
  • Repeat this movement for your desired number of repetitions, maintaining control and form throughout each raise and lower.

Tips for Performing Assisted Hanging Knee Raise

  • Engage Your Core: The key to performing this exercise effectively is to engage your core muscles. Many people make the mistake of using their hip flexors or momentum to lift their knees, but the focus should be on contracting your abs.
  • Controlled Movement: Avoid swinging your body or using momentum to lift your knees. This is a common mistake that can lead to injury and also reduces the effectiveness of the exercise. Instead, lift your knees in a slow and controlled manner, and similarly lower them down.
  • Breath Control: Proper breathing is crucial for this exercise. Inhale as you lower your legs and exhale as you lift your knees. This helps to further engage your core and provides more power and stability

Assisted Hanging Knee Raise FAQs

Can beginners do the Assisted Hanging Knee Raise?

Yes, beginners can do the Assisted Hanging Knee Raise exercise. However, they should start slowly and gradually increase the intensity as their strength and endurance improves. It's also important to use proper form to avoid injury. Assistance can be provided by using a low bar or straps, or by having someone hold your legs. Always remember to consult with a fitness professional if you're unsure about how to perform an exercise correctly.

What are common variations of the Assisted Hanging Knee Raise?

  • Hanging Straight Leg Raise: Instead of bending your knees, you keep your legs straight and lift them as high as possible, which targets the lower abs more intensely.
  • Hanging Oblique Knee Raise: This variation requires you to bring your knees up towards one side, which can help target the oblique muscles.
  • Hanging Knee Raise with a Twist: As you lift your knees, you twist your hips to each side alternately, adding a rotational movement to work your obliques more.
  • Hanging Bicycle Knee Raise: This involves alternating knee raises as if you are pedaling a bicycle in the air, which provides a great cardio workout alongside targeting the abs.

What are good complementing exercises for the Assisted Hanging Knee Raise?

  • The Russian Twist is another complementary exercise as it also targets the abdominal muscles, particularly the obliques, which are engaged when lifting the knees during the Assisted Hanging Knee Raise, enhancing balance and twisting movements.
  • Leg Raises, either lying or hanging, are beneficial because they work on the hip flexors and lower abdominal muscles, which are crucial for the lifting phase of the Assisted Hanging Knee Raise, thus improving the range of motion and strength in these areas.

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