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Exercise 0011 · REF 03lzqwk

Assisted Hanging Knee Raise exercise animation

Assisted Hanging Knee Raise

Category
Waist
Equipment
Assisted
Target
Abs

Assisted hanging knee raises use a machine to support part of the bodyweight, which lets you focus on curling the hips up rather than just fighting to stay on the bar. It's the right regression when grip or shoulder fatigue is ending sets before the abs are actually worked. Keep the movement controlled on the way down instead of letting the legs drop and swing.

How to Do the Assisted Hanging Knee Raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
  3. Pause for a moment at the top of the movement, squeezing your abs.
  4. Slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Hanging Knee Raise primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

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 With Throw Down Assisted Hanging Knee Raise With Throw Down 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 work?
The Assisted Hanging Knee Raise primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Assisted Hanging Knee Raise?
The Assisted Hanging Knee Raise is done with a assisted.
What's a good alternative to the Assisted Hanging Knee Raise?
If you don't have access to a assisted, the 3/4 Sit-Up targets the same abs using body weight instead.