Assisted Hanging Knee Raise With Throw Down

Strengthen your core and hip flexors with the Assisted Hanging Knee Raise with Throw Down. This exercise builds abdominal strength and control.

IntermediateWaist Assisted

Movement: Compound
Force: Pull
Per set: 30s
Rest: 1 min

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Variations of Assisted Hanging Knee Raise With Throw Down

Compound

Assisted Lying Leg Raise With Throw Down

Waist · Rectus Abdominis · Assisted

Intermediate

Compound

Assisted Lying Leg Raise With Lateral Throw Down

Waist · Obliques · Assisted

Intermediate

Compound

Assisted Hanging Knee Raise

Waist · Rectus Abdominis · Assisted

Intermediate

Compound

Hanging Oblique Knee Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

An exercise that targets the abs, where you hang from a bar with assistance and raise your knees, followed by a forceful downward throw.

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How to do Assisted Hanging Knee Raise With Throw Down

01
Setup
Stand on the assisted knee raise machine with your forearms resting on the pads and hands gripping the handles, ensuring your back is pressed against the back pad.
02
Setup
Allow your body to hang freely, with your legs extended straight down and feet slightly off the ground, maintaining a neutral spine.
03
Exhale and engage your core to slowly raise your knees towards your chest, actively flexing your hips and bringing your pelvis towards your rib cage.
04
Once your knees are at chest height or slightly above, forcefully "throw" your legs straight down, extending your hips and driving your feet towards the floor with control.
05
Allow your legs to return to the starting extended position under control, without swinging, and prepare for the next repetition.

Tips

Maintain a strong grip and keep your shoulders pressed down, away from your ears, to prevent shrugging and stabilize your upper body.
Focus on initiating the movement from your lower abs and hip flexors, rather than swinging your legs, to maximize core engagement.
Control the "throw down" phase; don't just let gravity take over. Actively drive your legs down to engage the core eccentrically and concentrically.
Breathe out as you raise your knees and inhale as you lower them, using your breath to help brace your core throughout the movement.

Common mistakes

Swinging the legs: Avoid using momentum to raise your knees; instead, focus on a controlled, deliberate lift initiated by your core and hip flexors.
Arching the lower back: Keep your lower back pressed against the pad or maintain a slight posterior pelvic tilt to prevent excessive lumbar hyperextension during the knee raise.
Losing control on the throw down: Don't just drop your legs; actively push them down to engage your core and hip flexors through the full range of motion.

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Questions

What muscles does Assisted Hanging Knee Raise With Throw Down work?

Assisted Hanging Knee Raise With Throw Down primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae.

Is Assisted Hanging Knee Raise With Throw Down good for beginners?

Assisted Hanging Knee Raise With Throw Down 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 With Throw Down?

You need Assisted to perform Assisted Hanging Knee Raise With Throw Down. 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 With Throw Down?

Maintain a strong grip and keep your shoulders pressed down, away from your ears, to prevent shrugging and stabilize your upper body. Focus on initiating the movement from your lower abs and hip flexors, rather than swinging your legs, to maximize core engagement. Control the "throw down" phase; don't just let gravity take over. Actively drive your legs down to engage the core eccentrically and concentrically. Breathe out as you raise your knees and inhale as you lower them, using your breath to help brace your core throughout the movement.

What are common mistakes when doing Assisted Hanging Knee Raise With Throw Down?

Swinging the legs: Avoid using momentum to raise your knees; instead, focus on a controlled, deliberate lift initiated by your core and hip flexors. Arching the lower back: Keep your lower back pressed against the pad or maintain a slight posterior pelvic tilt to prevent excessive lumbar hyperextension during the knee raise. Losing control on the throw down: Don't just drop your legs; actively push them down to engage your core and hip flexors through the full range of motion.