Description

The assisted hanging knee raise with throw down is an advanced core exercise that targets the lower abs and hip flexors.

Starting Position

Hang from a pull-up bar with your arms fully extended and your body in a straight line. Legs are straight and together.

Technical Execution

Raise your knees towards your chest as high as possible. Once knees reach the highest point, throw them down forcefully towards the ground and immediately raise them back up.

Range of Motion

Ensure a full range of motion by bringing your knees as close to your chest as possible and forcefully throwing them down before repeating the movement.

Variations

Variations include hanging knee raises without the throw down, weighted hanging knee raises, or adding a twist at the top of the movement.

Common Mistakes

Common mistakes include swinging the body to generate momentum, not engaging the core muscles, and using excessive force.

Practical Advice

Focus on controlled movements, engage the core throughout the exercise, and maintain proper form at all times.

Additional Notes

This exercise requires a strong grip and core stability. It is recommended to perform regular hanging knee raises before attempting this advanced variation.

Difficulty Level

Advanced

Equipment Needed

Assisted

Primary Muscles

lower abs

Secondary Muscles