Setup
To perform Hanging Knee Raises, you'll need access to a pull-up bar. Follow these setup instructions:
- Stand facing a pull-up bar with your feet shoulder-width apart.
- Reach up and grip the bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your shoulders relaxed.
Starting Position
Hang from the bar with your arms fully extended and your shoulders relaxed.
Execution
Follow these steps to perform Hanging Knee Raises correctly:
- Engage your core muscles and maintain a neutral spine position.
- Exhale and contract your abdominal muscles as you lift your knees towards your chest.
- Focus on using your lower abs to initiate the movement, avoiding excessive swinging or momentum.
- Pause for a moment at the top of the movement, ensuring your knees are lifted as high as possible.
- Inhale and slowly lower your knees back to the starting position, maintaining control throughout the movement.
Tips on doing this exercise
- Maintain a controlled and steady movement throughout the exercise, avoiding swinging or using momentum.
- Focus on engaging your core muscles and using them to lift your knees, rather than relying solely on your hip flexors.
- Keep your shoulders relaxed and avoid shrugging or pulling with your upper body.
- Breathe steadily throughout the exercise, exhaling as you lift your knees and inhaling as you lower them.
Common Mistakes
Be mindful of these common mistakes to ensure optimal execution of Hanging Knee Raises:
- Avoid using excessive momentum or swinging to lift your knees.
- Focus on controlled and deliberate movements.
- Do not strain your neck or hunch your shoulders.
- Maintain a relaxed and neutral upper body position.
Recommended Ranges
- For core activation and endurance, aim for 12-15 repetitions and perform 2-3 sets.
- For increased core strength and stability, focus on 8-10 repetitions and perform 3-4 sets.
