The Assisted Hanging Knee Raise is an abdominal exercise that targets the lower abs and helps improve core strength and stability. This exercise is especially helpful for beginners or individuals who may not have the strength to perform a full Hanging Leg Raise.
How to perform
To perform the Assisted Hanging Knee Raise, you will need a pull-up bar or a set of parallel bars to hang from. Here are the step-by-step instructions:1. Grab the pull-up bar or parallel bars with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your body hanging straight down.
2. Engage your core muscles to stabilize your body. Keep your shoulders relaxed and away from your ears.
3. Bend your knees and raise them up towards your chest. Aim to bring your knees as close to your chest as possible without swinging or using momentum.
4. Hold the contraction at the top for a moment, then slowly lower your knees back down to the starting position.
5. Repeat for the desired number of reps.
Tips:
- Focus on using your core muscles to lift your knees, rather than swinging your legs.
- Keep your movements slow and controlled to maximize the effectiveness of the exercise.
- If you're having trouble maintaining your grip on the bar, you can use lifting straps or hooks for assistance.
By incorporating the Assisted Hanging Knee Raise into your workout routine, you can strengthen your lower abs and improve your overall core strength.
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.