Abdominals - Hanging Knee Raises
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Overview
Focus on working the full length of the abs, giving you a complete stretch. The muscles designed to be used are Rectus Abdominis. Other muscles used are the Sternamastoid, Erector Spinae and Splenius.Training Steps
- You will need to use either a chin up bar or machine that enables you to hold your self off the ground vertically by locking your arms into a pad.
- If using a chin up bar grab the bar with both hands, approximately shoulder width apart and cross you legs at the ankles.
- If using a machine make sure your body is supported correctly by your forearms and ensure that your arms wont slip throughout the movement.
- Keeping your back straight head forward and legs straight, bend your knees in a contolled manner toward your body. Your pelvis should move slightly forward.
- Bring your knees up till they are approximately 90 degrees with your torso and then slowly lower.
- Do not lower all the way as you will release the tension from your abs.
Training Tips
- Focus on using your abs to lift your legs and not momentum.
- Place a dumbbell between your legs for extra resistance.
- For a harder workout try the Hanging Leg Raises.
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