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Movement · Waist

Assisted Hanging Knee Raise With Throw Down

Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees towards your chest, keeping your legs together. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

TargetAbs
Equipmentassisted
Body partWaist

Technique

How to Perform

  1. 1

    Hang from a pull-up bar with your arms fully extended and your palms facing away from you.

  2. 2

    Engage your core and lift your knees towards your chest, keeping your legs together.

  3. 3

    Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.

  4. 4

    Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Abs

Secondary

Hip FlexorsLower Back

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.