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

Primary muscles worked:  Lower Abdominals

Synergist Muscles:  Rest of the Rectus Abdominus

Mechanics:  Isolation

Equipment:  High bar or suspended arm supports

How to perform the exercise:  To perform the hanging knee raise, the athlete must either hold on to a high bar so that their feet do not touch the floor, or brace themselves with suspended arm supports so that their feet do not touch the floor. Now, once the athlete has assumed this starting position, the athlete may begin the hanging knee raise by drawing both knees up toward the chest as high as possible. The athlete should focus on a slow and controlled movement utilizing the lower abdominals to perform the exercise. The knees should flex as the athelete brings them up towards the chest. Once the upper thigh is at least parallel to the floor, the athlete may return their legs to the starting position. The athlete should also be sure to eliminate as much momentum as possible during the lift.

Spotting the exercise:  To spot the hanging knee raise, the spotter may assist the athlete with rep completion by pushing up on the feet during the lift. Also, if the athlete is using a high bar set up, the spotter may assist the athlete by providing a counterbalance for the athlete which will help reduce momentum during the lift.

Sport specific application:  The hanging knee raise is an easier version of the hanging leg raise. This means that is may be utilized for novice athlete's or athlete's who lack a strong core. The movement pattern can readily be seen in gymnastics with events such as the high bar, uneven bars, and the rings. Strong lower abdominals are also important in other sports as they increase the efficiency of leg / core combination movements.