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You just hang from a bar then raise your knees up in front of you.
Very simple right?
However, there are two major tips you want to know.
This guarantees you really get the most out of hanging knee raises.
Click or TAP PLAY button below to watch this eye-opening short video…
What that looks like is having a straight up and down back while the knees just come straight up, staying close to your body.
The things is, hip flexion is going to happen naturally during the exercise…
You don’t want to actively set out with that as a major goal.
You want to instead focus on flexing the lumbar/lower back spine, bring your knees up and AWAY from your body.
Spinal flexion is the major goal of this exercise, not hip flexion.
The hip flexion will happen with spinal flexion…
The spinal flexion won’t happen naturally if you just do hip flexion.
When you’re starting the exercise…
Instead of focusing on just raising your knees up (and flexing the spine).
I want you to also try to force your elbows forward and down to meet your knees.
You won’t be able to, obviously…it’s just the INTENTION of doing it that’s important.
This will more strongly activate the muscles of the core by putting greater tension on from the top-down…
While you’re putting tension on from the bottom up, while doing the knee raise.
Here’s what it looks like.
Start from a dead hang…
Arms a bit outside shoulder width apart.
Now bring the knees up and in front, focusing on bending at the middle of the body rather than the hips.
At this point, I’m also trying to fold my UPPER body down and towards my knees.
The elbows will come forward a bit.
This is the key activation point and the cue you want to remember…
Pushing the elbows forward to meet the knees.
Come all the way up until you shins hit the bar.
I like this for a full contraction…
Although it is optional if you can’t make it all the way like this.
As long as your focus is on bringing those elbows forward to meet the knees…
You’ll hit the sweet spot.
Lower your legs back down under control then repeat.
Don’t take a big backswing at the bottom…start from a dead stop, under control.
Especially on upper aspect of the core.
In addition to lower abdominals.
You’ll even find you get some lat work out of this, too!
Hanging knee raise is one of the most effect core exercises.
Hanging knee raise muscles worked: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Internal and External Obliques.
Without proper contraction of abdomen, abs only act as synergists and the exercise becomes just a hanging leg raise.
Tips and Tricks for Hanging Knee Raises
By Nick Nilsson
Flying in the face of conventional wisdom, Nick Nilsson is known around the world as the “Mad Scientist of Muscle” for a reason. Nine-time published author and fitness expert Nick Nilsson enters his lab every day with one obsession to experiment with and deliver something better, the kind of mind-blowing, extraordinary resistance training exercises that get results FAST.
An expert in kinesiology, physiology and anatomy, Nick’s driving passion is helping people create the body they want, especially when nothing else seems to do the trick.
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Hanging Knee Raises
