Assisted Hanging Knee Raise
Strengthen your core with the Assisted Hanging Knee Raise. This exercise targets your rectus abdominis, helping you build a strong and stable midsection.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Assisted Hanging Knee Raise
Assisted Lying Leg Raise With Throw Down
Waist · Rectus Abdominis · Assisted
Assisted Hanging Knee Raise With Throw Down
Waist · Iliopsoas · Assisted
Hanging Straight Leg Hip Raise
Waist · Rectus Abdominis · Body weight
Hanging Oblique Knee Raise
Waist · Iliopsoas · Body weight
Description
An assisted hanging knee raise is a core exercise where the person raises their knees towards their chest while hanging from a bar.
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How to do Assisted Hanging Knee Raise
- 01Setup
Adjust the assisted machine's platform height to comfortably reach the handles and select an appropriate counterweight to provide the desired level of assistance.
- 02Setup
Stand on the platform, grasp the handles with an overhand grip slightly wider than shoulder-width, and let your body hang freely with arms extended and feet off the platform.
- 03
Engage your core, exhaling as you slowly raise your knees towards your chest, focusing on hip flexion and a slight posterior pelvic tilt to initiate spinal flexion.
- 04
Continue raising your knees until your thighs are roughly parallel to the floor or slightly higher, feeling a strong contraction in your rectus abdominis.
- 05
Inhale and slowly lower your legs back to the starting position with control, extending your hips fully without swinging or losing core tension.
Tips
- Focus on slow, controlled movements throughout the entire range of motion to maximize muscle engagement and prevent momentum from taking over the exercise.
- Keep your shoulder blades slightly retracted and depressed to maintain shoulder stability and prevent shrugging during the hang, protecting your neck.
- If you find it difficult to fully raise your knees, concentrate on initiating the movement by tilting your pelvis posteriorly (pelvic tilt) to better engage the lower abdominals.
- Exhale forcefully as you raise your knees to help deepen the abdominal contraction and stabilize your spine, improving core activation.
Common mistakes
- Swinging your legs to generate momentum instead of using your core muscles reduces the exercise's effectiveness; instead, use a lighter assistance weight and focus on strict, controlled movement.
- Failing to fully extend your hips at the bottom limits the range of motion and core stretch; ensure your legs hang straight down before starting the next repetition.
- Shrugging your shoulders and tensing your neck can lead to discomfort and reduce core focus; actively depress your shoulder blades and relax your neck throughout the exercise.
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Get Ellim — FreeQuestions
What muscles does Assisted Hanging Knee Raise work?
Assisted Hanging Knee Raise primarily targets Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae.
Is Assisted Hanging Knee Raise good for beginners?
Assisted Hanging Knee Raise is rated intermediate. 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 Assisted Hanging Knee Raise?
You need Assisted to perform Assisted Hanging Knee Raise. 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 Assisted Hanging Knee Raise?
Focus on slow, controlled movements throughout the entire range of motion to maximize muscle engagement and prevent momentum from taking over the exercise. Keep your shoulder blades slightly retracted and depressed to maintain shoulder stability and prevent shrugging during the hang, protecting your neck. If you find it difficult to fully raise your knees, concentrate on initiating the movement by tilting your pelvis posteriorly (pelvic tilt) to better engage the lower abdominals. Exhale forcefully as you raise your knees to help deepen the abdominal contraction and stabilize your spine, improving core activation.
What are common mistakes when doing Assisted Hanging Knee Raise?
Swinging your legs to generate momentum instead of using your core muscles reduces the exercise's effectiveness; instead, use a lighter assistance weight and focus on strict, controlled movement. Failing to fully extend your hips at the bottom limits the range of motion and core stretch; ensure your legs hang straight down before starting the next repetition. Shrugging your shoulders and tensing your neck can lead to discomfort and reduce core focus; actively depress your shoulder blades and relax your neck throughout the exercise.
Related exercises
Assisted Lying Leg Raise With Lateral Throw Down
Waist · Obliques · Assisted
Bottoms Up
Waist · Rectus Abdominis · Body weight
Lying Leg Cross
Waist · Adductor Brevis · Body weight
Hip Raise (bent knee)
Waist · Iliopsoas · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store