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Arm Slingers Hanging Bent Knee Legs

Hanging with bent knees while slinging the arms works the abs isometrically as they fight to keep the torso from swinging, with the shoulders picking up real work just holding the position. It's less about the arm movement itself and more about resisting rotation through the trunk. Control the swing rather than letting momentum carry it, or the exercise turns into just hanging around.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Arm Slingers Hanging Bent Knee Legs

1. Grip a pull-up bar and hang with your arms straight, letting your knees bend to roughly 90 degrees.
2. Brace your core and raise your bent knees up toward your chest, aiming to bring them as near to your elbows as you can.
3. Under control, let your legs drop back down to the hanging start position.
4. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Arm Slingers Hanging Bent Knee Legs mainly targets your Abs, with your Shoulders helping support the movement, along with your Back.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs Arms Overhead Full Sit-Up (male) Body Weight · Abs

More Abs Exercises

Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Assisted Prone Rectus Femoris Stretch Assisted · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Arm Slingers Hanging Bent Knee Legs work?

The Arm Slingers Hanging Bent Knee Legs mainly works your abs. It also helps strengthen your shoulders and back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Arm Slingers Hanging Bent Knee Legs?

You do the Arm Slingers Hanging Bent Knee Legs with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Arm Slingers Hanging Bent Knee Legs?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Arm Slingers Hanging Bent Knee Legs?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Arm Slingers Hanging Bent Knee Legs?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.