The continuous version of the hanging knee raise: from a dead hang on a pull-up bar, the knees travel to the elbows in one smooth lift and lower under control, with no pause on the way.
Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
Engage your core and keep your body stable, avoiding swinging.
Lift your knees towards your elbows by flexing at the hips and contracting your abdominal muscles.
Aim to bring your knees as close to your elbows as possible while maintaining control.
Slowly lower your legs back to the starting position, maintaining tension in your core.
Repeat for the desired number of repetitions.
Ensure a firm grip on the bar to maintain stability throughout the movement.
Focus on controlled movements to maximize engagement of the core muscles.
Avoid using momentum; instead, rely on muscle contraction to lift your knees.
Keep your shoulders down and away from your ears to prevent tension in the neck.
Exhale as you lift your knees and inhale as you lower them back down.
If you're a beginner, start with smaller knee lifts and gradually increase range of motion as strength improves.
The abdominals and hip flexors do the work while the grip and shoulders hold the body still, so any swing has to be stopped before the next repetition.
Loading…