Arm slingers Hanging Bent Knee Legs
Strengthen your core with Hanging Bent Knee Leg Raises. Elevate your knees towards your chest to sculpt your rectus abdominis and obliques effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Arm slingers Hanging Bent Knee Legs
Description
This exercise targets your abs and obliques, while also engaging your arm muscles. Hang from a pull-up bar and raise your knees towards your chest in a slow and controlled manner.
Save Arm slingers Hanging Bent Knee Legs to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Arm slingers Hanging Bent Knee Legs
- 01Setup
Grab a pull-up bar with an overhand grip, slightly wider than shoulder-width. Hang fully extended with your body straight and core engaged.
- 02Setup
Keep your knees slightly bent to prepare for the movement, ensuring your hips are directly below your shoulders.
- 03
Exhale as you slowly raise your bent knees towards your chest, focusing on flexing your hips and curling your pelvis upwards to engage your rectus abdominis.
- 04
Continue raising until your thighs are parallel to the floor or slightly higher, maintaining control and avoiding any swinging momentum.
- 05
Inhale as you slowly lower your legs back to the starting position, maintaining tension in your core throughout the eccentric phase.
Tips
- Focus on pelvic tilt: Initiate the movement by tilting your pelvis upwards, rather than just lifting your knees, to maximize rectus abdominis engagement.
- Control the descent: Don't let gravity drop your legs; control the lowering phase to increase time under tension and enhance muscle growth.
- Maintain grip strength: If grip fatigue is an issue, use lifting straps or perform sets for shorter durations until grip strength improves.
- Breathe correctly: Exhale forcefully as you lift your knees to help contract your abdominal muscles more effectively.
Common mistakes
- Swinging the body: Avoid using momentum to swing your legs up; instead, perform the movement slowly and controlled, engaging your core directly.
- Not fully engaging the core: If you only lift your knees without curling your pelvis, you'll mainly use hip flexors; focus on a strong pelvic tilt to actively crunch your abs.
- Dropping legs too fast: Lowering your legs too quickly reduces time under tension; ensure a slow, controlled descent to maximize muscle activation and prevent injury.
In the Ellim app, Arm slingers Hanging Bent Knee Legs unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train arm slingers hanging bent knee legs?
Get Ellim — FreeQuestions
What muscles does Arm slingers Hanging Bent Knee Legs work?
Arm slingers Hanging Bent Knee Legs primarily targets Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Iliopsoas, Obliques, Pectineous, Sartorius.
Is Arm slingers Hanging Bent Knee Legs good for beginners?
Arm slingers Hanging Bent Knee Legs is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Arm slingers Hanging Bent Knee Legs?
You need Body weight to perform Arm slingers Hanging Bent Knee Legs. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Arm slingers Hanging Bent Knee Legs?
Focus on pelvic tilt: Initiate the movement by tilting your pelvis upwards, rather than just lifting your knees, to maximize rectus abdominis engagement. Control the descent: Don't let gravity drop your legs; control the lowering phase to increase time under tension and enhance muscle growth. Maintain grip strength: If grip fatigue is an issue, use lifting straps or perform sets for shorter durations until grip strength improves. Breathe correctly: Exhale forcefully as you lift your knees to help contract your abdominal muscles more effectively.
What are common mistakes when doing Arm slingers Hanging Bent Knee Legs?
Swinging the body: Avoid using momentum to swing your legs up; instead, perform the movement slowly and controlled, engaging your core directly. Not fully engaging the core: If you only lift your knees without curling your pelvis, you'll mainly use hip flexors; focus on a strong pelvic tilt to actively crunch your abs. Dropping legs too fast: Lowering your legs too quickly reduces time under tension; ensure a slow, controlled descent to maximize muscle activation and prevent injury.
Related exercises
Bottoms Up
Waist · Rectus Abdominis · Body weight
Lying Leg Cross
Waist · Adductor Brevis · Body weight
Hip Raise (bent knee)
Waist · Iliopsoas · Body weight
Hanging Oblique Knee Raise
Waist · Iliopsoas · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Arm slingers Hanging Bent Knee Legs.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store