PlanWorkouts

Exercise 0010 · REF 8K0w2yA

Assisted Hanging Knee Raise With Throw Down exercise animation

Assisted Hanging Knee Raise With Throw Down

Category
Waist
Equipment
Assisted
Target
Abs

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.

How to Do the Assisted Hanging Knee Raise With Throw Down

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

Muscles Worked

The Assisted Hanging Knee Raise With Throw Down primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Assisted Prone Rectus Femoris Stretch Assisted Prone Rectus Femoris Stretch Assisted · Abs

Equipment Alternatives

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

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up 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 primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Assisted Hanging Knee Raise With Throw Down?
The Assisted Hanging Knee Raise With Throw Down is done with a assisted.
What's a good alternative to the Assisted Hanging Knee Raise With Throw Down?
If you don't have access to a assisted, the 3/4 Sit-Up targets the same abs using body weight instead.