Hanging Knee Raise with Twist

Hanging Knee Raise with Twist Basics

Primary muscles worked: Lower Rectus Abdominus and Obliques

Synergist Muscles: Upper Rectus Abdominus and Psoas

Mechanics: Compound

Equipment: High bar or suspended arm supports

How To Perform The Hanging Knee Raise with a Twist

• Grab on to a high bar with an overhand grip or position yourself so that your forearms and back are supported on a suspended arm and back rest.
• Your legs should be fully extended toward the floor so that your legs are straight but your feet are not touching the ground.
• Now, lift your knees up towards your chest by bending at the knee and lifting your thighs upward.
• Simultaneously, twist at the hips and waist so that as your raise your knees up, your knee caps face to the left or right. If you twist your legs to the right you will target the right oblique and to the left your will target the left oblique.
• Continue lifting your knees as high as you can while ensuring you are getting ample twist as the waist.
• Once you have lifted your knees as high as your can, slowly rotate your waist and lower your legs back to the initial position.
• Alternate twisting to the left and to the right to ensure that both sides are getting an equal amount of work.

Hanging Knee Raise with Twist Tips

• Do not rock at the waist and swing your knees upward when performing this exercise. The key is for the movement to originate from the abdominals and obliques and not from momentum.
• You may need to use weightlifting straps to help support your body weight when performing the hanging knee raise with a twist on a high bar.

Hanging Knee Raise with Twist and Sports Application

The hanging knee raise with a twist in a dynamic core exercise that requires the lower abdominals and obliques. This muscle combination is important in sports requiring the need to change directions quickly. Defensive backs, midfielders in lax, soccer, and field hockey can all benefit from this exercise because it teaches the hips and legs how to twist in similar manner needed to change direction quickly and effectively on the playing field. Athletes from sports that require a tuck of the knees toward the body, like maneuvers seen in gymnastics and diving, can also benefit from integrating this exercise into their training.