Exercise technique

assisted hanging knee raise with throw down

The assisted hanging knee raise with throw down is an advanced core exercise that targets the abdominal muscles, with additional engagement of the hip flexors and lower back. The movement involves hanging from a pull-up bar, raising the knees to the chest, and then explosively throwing the legs downward, requiring significant core strength, coordination, and control.

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How do you perform this exercise?

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your knees towards your chest, keeping your legs together.
  3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
  4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

Which other muscles are involved?

Hip flexors, Lower back.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

hanging leg raise

Abs · Body weight

hanging straight leg raise

Abs · Body weight

vertical leg raise (on parallel bars)

Abs · Body weight

hanging oblique knee raise

Abs · Body weight

assisted lying leg raise with throw down

Abs · Assisted

barbell sitted alternate leg raise

Abs · Barbell

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