The Assisted Hanging Knee Raise With Throw Down is a dynamic core exercise that targets the abdominal muscles as well as the hip flexors. In this exercise, you will be using a pull-up bar or a suspension trainer to perform hanging knee raises while adding a throwing motion to engage the obliques.
How to perform
Step-by-step instructions:1. Start by attaching a resistance band or suspension trainer to a pull-up bar or other stable overhead structure. Adjust the height so that you can comfortably hang from the bar with your feet off the ground.
2. Grip the bar with your hands shoulder-width apart and hang with your arms fully extended. Keep your shoulders pulled down and engaged throughout the exercise.
3. Engage your core muscles and bring your knees up towards your chest, aiming to lift them as high as possible.
4. Once your knees are at hip level, twist your hips to one side and throw your knees to that side, engaging the obliques.
5. Return to the starting position and repeat the movement on the other side, twisting your hips and throwing your knees in the opposite direction.
6. Continue to alternate sides, performing the knee raise and throw down motion in a controlled manner.
7. Aim to perform 8-12 reps on each side for 2-3 sets, resting in between sets as needed.
Note: Make sure to engage your core muscles throughout the exercise and maintain control of the movement to avoid swinging or momentum. If using a suspension trainer, adjust the length of the straps to increase or decrease the difficulty of the exercise.
Equipment required
Assisted
Assisted equipment includes machines and devices designed to support the body during exercises, helping to stabilize movements and reduce the risk of injury. These equipment are commonly used in strength training to target specific muscle groups, promote proper form, and enable individuals to perform exercises safely and effectively. Assisted equipment can vary from resistance machines to balance tools, providing assistance in a wide range of exercises such as weightlifting, rehabilitation, and functional training.