Hanging Knee Raise
- Hang from a pull-up bar with both hands using an overhand grip.
- Keep your arms and legs straight with feet off the ground.
- Stabilize your torso by engaging your core and slightly retracting your shoulders.
- While exhaling, slowly raise your knees toward your chest. Imagine bringing your knees to your nipples.
- Pause momentarily when your thighs reach your chest.
- Inhale as you lower your legs back down, slowly and controlled, to the starting position.
Notes
There are hanging knee raise machines that allow you to balance on your forearms rather than hang from a bar. Also, you could perform this exercise by holding yourself up on dip bars. Consider using either machine if you want to remove most of the forearm activation and focus on the abdominal work.
Primary Muscles
- Abdominal
- Forearm - Inner
- Forearm - Outer
Secondary Muscles
- Oblique
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