Hanging Knee Raises

So, you are on a quest for those six pack abs. You’ve done a million crunches, and a million sit ups, but still nothing.

Or perhaps you even tried the hanging leg raises, but those were a little too challenging for you. Not to worry, because hanging knee raises will provide much of the same benefits, and they are a little easier to do if you aren’t quite strong enough for the leg raises yet.

This article will explain how to do them, and give you a cool variation that you can use to keep your body guessing.

How To Do Hanging Knee Raises

Hanging knee raises are performed in the same manner as hanging leg raises, except that you keep your feet tucked rather than extended.

Grab a pull up bar, and come to a dead hang. Raise your knees toward your chest, and keep your feet tucked underneath you. It is very important, just as with leg raises, that you roll your pelvis forward and not arch your back.

Arching your back will mean you are not working your abs at all, but rather working a muscle in your hips called the psoas muscle. Rolling the pelvis forward keeps the tension on the abs through the whole movement, and means that your six pack is right around the corner.

Roll The Pelvis Forward

 

Hanging Knee Raise Variation

Here is a good variation to use if you find that your grip fails before your abs get tired. Instead of doing them hanging, you will perform them on parallel bars or dip bars.

Grab the bars, and extend your arms to straight, holding your body off of the ground.

Now perform the motion in the same manner as the hanging version. This will not only releave your grip, but also bring stabalizing muscles into play, and challenge your arms isometrically.

Whichever variation you choose, the main key to a good hanging knee raise is to roll your pelvis forward and not arch your back.

This point cannot be emphasized enough!

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