Advanced hanging knee raise

Also known as: Half-layout hanging knee raise, Hanging bent leg raise.

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Technique

1. Start in the Active hang position, with a posterior Pelvic tilt and slightly bend your knees; this is the starting position.
2. Smoothly raise your legs keeping the angle at the knees, until your feet are on the same level as your hips.
3. Pause and slowly reverse the motion back to the starting position.
4. Keep the Abs tense and shoulders in active hang (= Shoulder depression) throughout the whole exercise.

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Form tips

• Do not swing: the movement should be controlled the whole way.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Iliacus
• Rectus femoris
• Psoas major
• Rectus abdominis
• External oblique
• Internal oblique
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Progressions

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Regressions

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