Waist Exercise · Assisted

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Assisted Hanging Knee Raise With Throw Down

Adding a throw-down to the assisted hanging knee raise means driving the knees up and then actively pressing them back down rather than letting gravity do it, which doubles the work the abs do per rep. That eccentric control is where most of the extra benefit comes from. It's a step up once standard assisted knee raises stop being much of a challenge.

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Category

Waist

Equipment

Assisted

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Hanging Knee Raise With Throw Down

1. Hang from a pull-up bar with your arms straight and your palms facing away from you.
2. Brace your core and lift your knees toward your chest, keeping your legs together.
3. Once your knees reach chest height, forcefully snap your legs back down toward the floor, extending them fully.
4. Let your legs swing back upward and repeat the movement for your desired number of repetitions.

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 Assisted Hanging Knee Raise With Throw Down mainly targets your Abs, with your Hip Flexors helping support the movement, along with your Lower 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 Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise 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 assisted? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · 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 Assisted Hanging Knee Raise With Throw Down work?

The Assisted Hanging Knee Raise With Throw Down mainly works your abs. It also helps strengthen your hip flexors and lower 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 Assisted Hanging Knee Raise With Throw Down?

You do the Assisted Hanging Knee Raise With Throw Down with a partner or assistance device appropriate to the movement. 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 Assisted Hanging Knee Raise With Throw Down?

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 Assisted Hanging Knee Raise With Throw Down?

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 Assisted Hanging Knee Raise With Throw Down?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.