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Hanging Knee Raises

Exercise Information:

Level of Skill:	Intermediate Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment:	None
Reps:	10-12 A rep or repetition is each time you lift a weight or perform an exercise through one range of motion and back to the starting position.
Rest Between Sets:	30 seconds

The hanging knee raise is a very challenging core exercise that targets the entire abdominal wall and is suitable for intermediate to advanced fitness levels.

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WEEK 1 DAY 1

Instructions: Hanging Knee Raises

Step 1:

Start by hanging from a pull up bar with your feet extended and your body still.

Step 2:

Pull your knees up to your chest and lower them with complete control.

Step 3:

Do not swing or allow yourself to build momentum. Complete the recommended number of repetitions or stop when you can no longer maintain proper form.

Hanging Knee Raises

WEEK 1 DAY 1

Exercises that work similar muscle groups (alternatives)

Ab Crunch

Theraband Stability Ball Crunch

Bosu Crunch Knee Tuck

Single Leg Crunch-Up

Stability Ball Pike Crunch

Stability Ball Push Outs

Alternating Crunch-Up

Abdominal Hip Thrusts

Abdominal V-Ups

Pike Ups on the Stability Ball

Disclaimer: The information provided on this site is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions. Consult with a healthcare professional before starting any diet, exercise or supplementation program, or if you have or suspect you might have a health problem.