Weighted Hanging Knee Raise
Muscle Groups: Abs, Quads
Weighted Hanging Knee Raise focuses on Abs, Quads, with Hips, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Hanging Knee Raise with proper form and technique.
- 1
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, and a dumbbell or medicine ball held securely between your feet.
- 2
Engage your core and keep your legs straight as you prepare for the movement.
- 3
Exhale and slowly raise your knees towards your chest, bending them as they come up.
- 4
Continue to lift your knees until your thighs are parallel to the floor or slightly higher, feeling a strong contraction in your abdominal muscles.
- 5
Hold the top position briefly, maintaining control of the weight between your feet.
- 6
Inhale and slowly lower your legs back to the starting position, extending them fully without swinging.
- 7
Maintain core tension throughout the entire movement to prevent your body from swaying.
Secondary Muscles
While Weighted Hanging Knee Raise primarily targets Abs, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Hanging Knee Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hanging Knee Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
