TETSUAssisted Hanging Knee Raise With Throw Down
The Assisted Hanging Knee Raise With Throw Down is a partner-assisted exercise for the core that primarily targets the abs, with the hip flexors and lower back assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Assisted Hanging Knee Raise With Throw Down
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
- Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Common questions
What muscles does the Assisted Hanging Knee Raise With Throw Down work?
The Assisted Hanging Knee Raise With Throw Down primarily targets the abs. The hip flexors and lower back work as supporting muscles.
What equipment do I need for the Assisted Hanging Knee Raise With Throw Down?
You need a partner or a simple assist such as a band or towel to perform the Assisted Hanging Knee Raise With Throw Down.
How many sets and reps of the Assisted Hanging Knee Raise With Throw Down should I do?
3 to 4 sets of 10 to 15 controlled reps of the Assisted Hanging Knee Raise With Throw Down suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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