Hanging Knee Raise

Hanging Knee Raise Basics

Primary muscles worked: Lower Rectus Abdominus and Psoas

Synergist Muscles: Upper Rectus Abdominus

Mechanics: Isolation

Equipment: High bar or suspended arm supports

How To Perform The Hanging Knee Raise

• Hold on to a high bar or brace yourself on a suspended arm supports so that their feet do not touch the floor.
• Begin the hanging knee raise by drawing both knees up toward your chest as high as possible.
• Focus on a slow and controlled movement utilizing your lower abdominals to rotate your hips and thighs upward.
• Your knees should flex, bend, as you bring them up towards the chest.
• Once your upper thigh is at least parallel to the floor, you may return your legs to the starting position.

Hanging Knee Raise Tips

• Do not use momentum to assist you with the lift. This means don't sway backward and then forward.
• You should also draw your belly button into your spine to by activating your tranversus abdominus muscles. This will also help to eliminate sway by stabilizing your core.

Hanging Knee Raise and Sports Application

The hanging knee raise is an easier version of the hanging leg raise which means that is may be utilized by 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.