Beginner
ASSISTED HANGING KNEE RAISE WITH THROW DOWN
Waist
Body Part
Abs
Target Muscle
Assisted
Equipment
Beginner
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2
Step:2 Engage your core and lift your knees towards your chest, keeping your legs together.
3
Step:3 Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
4
Step:4 Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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