TETSUArm Slingers Hanging Bent Knee Legs vs Otis Up
The Arm Slingers Hanging Bent Knee Legs and the Otis Up both train the abs as their primary muscle. The Arm Slingers Hanging Bent Knee Legs is bodyweight-based (a bar, rings or a station) while the Otis Up adds external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Arm Slingers Hanging Bent Knee Legs | Otis Up | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | shoulders and back | hip flexors and lower back |
| Equipment | bodyweight | added weight |
| Steps in our guide | 4 | 5 |
How each one starts
Arm Slingers Hanging Bent Knee Legs — first steps
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
Otis Up — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
Full step-by-step guides are linked below.
Which should you choose?
The Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Otis Up adds external load to a bodyweight pattern for direct overload. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Arm Slingers Hanging Bent Knee Legs better than the Otis Up?
Neither is universally better — both train the abs as the primary mover. The Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Otis Up adds external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arm Slingers Hanging Bent Knee Legs and the Otis Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Arm Slingers Hanging Bent Knee Legs and the Otis Up work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — shoulders and back for the Arm Slingers Hanging Bent Knee Legs versus hip flexors and lower back for the Otis Up.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.