Exercise description of the hanging knee raise with twist.  Learn about the hanging knee raise with twist with video and pictures.  Also learn how the hanging knee raise with twist can increase your sports performance.

Primary muscles worked:  Lower Abdominals, Obliques

Synergist Muscles:   Rest of the Rectus Abdominus

Mechanics:  Compound

Equipment:   High bar or suspended arm supports

How to perform the exercise:  First the athlete must grab on to a high bar, or the athlete must set themselves up in suspended arm supports. Both of these positions should provide the athlete's feet with clearance from the ground. Once the athlete has positioned themselves correctly, the athlete should cross the feet. The next motion will have the athlete lift their knees up towards the ceiling; however, while the athlete is doing this, the athlete must also twist at the hips so that the knees face either right or left, depending on the side of the core they wish to work. After the legs are parallel to the floor and the knees have achieved the correct height (in line with the hips), the athlete may return to the starting position.

Spotting the exercise:  The spotter may help the athlete during the hanging knee raise with a twist by pushing up on the athlete's feet during the lift. Also, the spotter may place their hand on the smole of the athlete's back to minimize swaying if the athlete is using a high bar.

Sport specific application:  The hanging knee raise with a twist in a dynamic core exercise that requires the lower abdominals and obliques. This muscle combination is very important in sports requiring quick speed. Defensive backs, midfielders in lax, soccer, and field hockey can all benefit from this exercise. A more straight forward example of this movement pattern can be seen in some forms of diving that swimmers utilize.