Hanging knee raises


Hanging leg raises are considered one of the most effective exercises for developing the lower abdominals.

Benefit exercises

Lifting the knees in the hang allows you to quickly and effectively load the most “problematic” place in the abdomen — the lower part of the press. But do not underestimate the load that falls on the rest of the muscles of the abdomen and thighs. It is precisely because of its high efficiency that hanging knee raises are an exercise that is almost always included in the basic arsenal of exercises performed in the gym.

But a beautiful toned belly is far from a complete list of the benefits of regular lifts. In addition to the abdominal muscles, the hip flexor muscles, which are responsible for keeping the body in a stable position, are perfectly strengthened. And good coordination is a significant bonus in sports such as wrestling, football, gymnastics, acrobatics, dancing, hurdling and others where the result depends on the ability to maintain balance.

Hanging knee raise technique

Correct exercise technique:

1. Jump up and grab the bar or special handles on it with your hands, while it is important that, hanging on the bar with straightened arms, your legs do not touch the floor. Straighten your arms and bend slightly at the waist. This is the starting position.

2. Inhale and, holding your breath, tensing your abdominal muscles and bending your knees, raise your legs as high as possible. Ideally, almost to the knees touching the chest. At the top of the movement, pause, hold your breath and tighten your abs even more. Then, as you exhale, slowly lower your legs to the starting position.

3. After a short pause, without swinging your legs and body, do the next repetition.

It is important:

The load on the press directly depends on the height to which you raised your legs. Up to an angle of 40 degrees (between the legs and the vertical), the load on the press is minimal, and the main load falls on the hip flexor muscles. For the same reason, the stronger the muscles of the legs, the more important it is to raise the legs as high as possible so that the load on the press is significant.

Each repetition must be started from a stationary position. Swinging, you throw your legs up due to movement, thereby reducing the load on the abdominal muscles.

When lifting your legs to waist level, lean forward with your pelvis. This technique will allow you to raise your legs even higher and increase the load on the press.

If the hands open before the abdominal muscles fail, change the type of grip or use the wrist straps.

When the load in this exercise is insufficient, proceed to a more complicated version of the exercise — hanging straight leg raises.

Options exercises

  • Press knee raises. This version of the lifts is well suited for the development of the lower press at the initial stage of training.
  • Hanging straight leg raises. The most difficult, but also the most effective option for climbing. Suitable for experienced athletes.

Working muscles when lifting the knees on the press

Abdominal muscles:

  • rectus abdominis
  • oblique abdominal muscles

Hip flexor muscles:

  • rectus femoris
  • comb muscle
  • iliopsoas muscle

Alternative exercises

  • All twist options
  • Tilts to the side

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