Training the midsection can be divided into two types: functional core work and direct abdominal work. While there are benefits to both types of training, in some cases there are exercises that can be done to get the benefits of both types.
The hanging knee raise is a great exercise for both your core and abs. We're going to dive into everything there is to know about this exercise and more.
How to Perform the Hanging Knee Raise
You can do hanging knee raises with a pull-up bar. All you need to be able to do this exercise is to have the strength to grip a bar and to hang from it for a while, as well as pain-free shoulder mobility.
Step 1 – Get Your Grip
Stand under the bar and raise you hands over your head. The spacing of the grip is typically shoulder-width apart or slightly wider.
Step 2 – Set and Hang
After you have a strong grip, take a few moments to hang without moving, to stop any swinging from the initial momentum of grabbing the bar. Draw your shoulder blades back and down, squeeze your legs together, and perform a body hollow. Prepare your body for the exercise as if you were going to lift a barbell.
Step 3 – Flex the Abs
Perform the hanging knee raise such that the final squeeze of the abs is beyond 90 degrees of hip flexion. To target your abs, you need to flex your spine. Imagine engaging your abs to bring your knees toward your chest, like you would in a sit-up.
Step 4 – The Reset
After you have extended your legs, slowly lower them back to the starting position while continuing to tense your body. The less tension you release in your core, the more stable your position will be between repetitions.
Benefits of the Hanging Knee Raise
The hanging knee raise is a great way to target the abdominals. It also helps develop core strength and overhead capabilities.
Six-pack Hypertrophy
Achieving visible abs requires a long-term sustainable lifestyle with an emphasis on reducing excess body fat. However, you will still want to give the rectus abdominis some direct training to make them really stand out. The rectus abdominis' muscle group's primary function is to flex the spine. The hanging knee raise is an exercise that works to accomplish that same goal.
Core Strength
The hanging knee raise strengthens the full body's core due to the way the body sways during each repetition. The muscles in your shoulders, hips, and spine need to be very strong in order to keep your body stable and in one position.
Overhead Capabilities
The ability to move and stay in one place while doing a hanging knee raise strengthens the shoulders' ability to stay in one place overhead because gravity only pulls things down. Gravity constantly pulls the shoulder into the full overhead position, which reinforces full overhead shoulder mobility.
Muscles Worked by the Hanging Knee Raise
The hanging knee raise exercise is mostly a core exercise. One of the main techniques for improving performance is directly related to another big muscle involved in the execution.
Rectus Abdominis
The abs are the primary muscle group worked in this exercise. The abdominals muscles are located in the abdominal region and connect the ribcage to the pelvis. These muscles are responsible for the flexion, twisting, and general function of the torso. The knee raise is a movement where you raise your legs while pulling on your pelvis.
Hip Flexors
If your hip flexors are engaged while you are performing a hanging knee raise, it is considered a mistake. If you feel a pinch or pull only in the crease of your hip when doing sets of knee raises, it's probably because your hip flexors are doing the work that should be done by your lower abs.
Who Should Do the Hanging Knee Raise
Hanging knee raises can be helpful for people who compete in physique competitions, people who are trying to become stronger, and those who just go to the gym regularly.
Physique Athletes
Bodybuilders are always trying to find new exercises to work each muscle group from different angles. Hanging knee raises are a great way to develop your six-pack, and they offer a slightly different challenge than standard crunches.
Strength Athletes
Reinforcing proper bracing technique is just one of the many benefits strength athletes would experience from performing hanging knee raises. The hanging knee raise is an effective exercise because it eliminates momentum. This exercise would help a strength athlete with their core brace sequence during their heavy lifting.
Average Gymgoers
The average gymgoer is often working towards multiple goals at the same time. The hanging knee raise delivers benefits in many areas, including overhead mobility and stability, grip strength, and body awareness. Additionally, it provides obvious benefits for the core.
The weighted pull-up is a great calisthenic exercise to perform. However, it can also be a great launching pad for other exercises in the future.
Hanging Knee Raise Sets, Reps, and Programming Recommendations
Hanging knee raises can help train your core and also target your abs directly. Depending on your fitness level, recommendations may vary.
Also, Try Leg Raises for Your Ab Workout
What is the Leg raise?
The leg raise is a great way to target your abs and build up your six-pack. This exercise works your core muscles, making them stronger and more defined. You can do these exercises at home – they're easy!
the most effective at working the lower abs Although leg raises are not commonly thought of as a go-to exercise for most people, they are actually very good at targeting the lower abdominal muscles.
THE BEST AB EXERCISES. While they may not be as popular as traditional sit-ups and crunches, leg raises are a great way to work your core muscles, as well as your hip flexors, and can help strengthen your grip. One of the benefits of leg raises is that they carry a lower risk of causing injuries to your spine.
This guide provides a comprehensive look at leg raise progressions for all fitness levels, from beginner to advanced.
Why do Leg raises?
Stronger hip flexors
Do you feel weak and tight in your flexibility? Doing leg raises can help strengthen the area more than just stretching. Tightness means you're not strong, so doing leg raises is a good way to improve the situation.
Better 6-pack
Crunches and sit-ups are mostly for beginners. Doing hundreds of things is not something you want or need to do.
No matter how fit you are, leg raises will always be a challenging exercise. The exercise works all parts of your rectus abdominis muscle, which is perfect for building bigger ab muscles.
Transferable core strength
The position of the body at the bottom with a hollow shape allows the body to be stronger. The strength you gain from doing calisthenics can be applied to many other calisthenics movements, making it possible to do more advanced workouts.
General rules for form
In order to perform any leg raise properly, whether it be lying, dip, or hanging leg raises, you must have a proper form. The only way to get the most out of the exercise is to do it regularly.
to being a more effective communicator Pay attention to the following tips to become a more effective communicator by avoiding common mistakes.
- Move slowly and with control. Avoid the use of momentum
- Scapula depressed
- Complete the full range of motion for specific progression
- Avoid leaning backward with your upper body
- Choosing a variation appropriate for your skill level
- Keep posterior pelvic tilt at the bottom position
- BREATHE! Inhale upwards then exhale downwards
- Point your toes (unless you use your feet to hold a dumbbell for weighted variations)
- Keep your feet forward of the hip to maintain proper hip position
- For lying progression, keep your lower back pressed on the floor before lifting your legs.
- Roll your hips forward.
Common Leg raise mistakes
- Fast reps – Using momentum and fast reps is not an efficient way to progress in this purpose. Aim for a slow and controlled tempo.
- Arching the lower back – This position places the activation on your hips more rather than your core. Tilt your hips backward to engage your core and to avoid arching of the lower back.
- Limited range of motion (not reaching 90 degrees at the hip) – Full range of motion allows for maximum muscular stretch which stimulates our targeted areas optimally.
- Leaning backward – Backward lean on the upper body shifts the loading to your upper back which we don’t. This type of movement can be beneficial for front lever work or working your upper back, but not for primary core engagement.
- Not using the suitable progression – Progression is the key. If you’re not able to perfect the form of an exercise, It’s most likely that you’re doing a too challenging progression. Swallow your pride and regress.
About this Progression
This exercise progression is designed to build strength, endurance, and definition in your abdominal muscles. Doing leg raises helps to strengthen your core muscles, which gives you a more athletic body shape, makes you more agile, and helps you to maintain good form. Core strength is key for performing calisthenics movements and skills.
This is a lot better than doing your basic crunches because they are too easy and can damage your back. It is time to improve your fitness level and do some exercises that will target your abdominal muscles.
Even though the exercise progressions may be different, the basic principles still apply to all of them. Breathe normally while performing controlled movements. If you want a six-pack, imagine the abdominal muscles working and you'll see results soon.
Leg Raises Progression Exercise List
Step 1: Lying Knee Raises
Begin by lying on the floor with your legs at a 90-degree angle and feet on the floor. Hands by your side. Lift your knees towards your chest. Stand with your feet shoulder-width apart, then bend your knees and lower your hips until your thighs are parallel to the ground. Pause for a second at the bottom of the squat before pressing back up to the starting position.
Step 2: Knee Raises on Elbows
Begin by lying on the floor with your legs bent at a 90-degree angle and your feet on the floor. Hands by your side. To do a mini-crunch with your upper torso, push your elbows down to the ground so your upper back comes off the floor. Lift your knees towards your chest. When you are doing a pull-up, pause at the topmost position for a second before lowering slowly back to the ground.
Step 3: Leg Raises with Bent Knees
This time, lie on the floor with your legs bent about six inches from the floor. In this position, your legs should be lifted so that your thighs are at a 90-degree angle to your body. Lower back down to the starting position. If you've been following along, your core should be strained from trying to keep your legs off the ground.
Step 4: Straight Leg Raises
Lie completely flat on the floor. Begin by raising your legs. Sit with your legs straight out in front of you and perpendicular to your body. Lower with control on the way back down. Your abs contract when you lift your legs up and when you lower them again. To keep your upper body rigid, push down on your hands.
Step 5: Hanging Knee Raises
You have now built a good foundation of core strength, so we will move on to the first hanging leg raise. Hang from a pull-up bar with a hollow body. Slowly bend your knees until your hips are past 90 degrees, then slowly lower them back down. Don’t let momentum sway you around.
Step 6: Hanging Frog Raises
Stand with your legs bent at 90 degrees and apart. Keeping your knees close to your chest, maintain a “frog-like” position. Where the legs are positioned when sitting can affect how much strain is put on the thighs. When the legs are open, as opposed to close together or crossed, more strain is put on the muscles in the thighs. Lean your upper body forward, then lower your legs back to the ground and repeat the exercise for a set number of repetitions.
Step 7: Partial Hanging Leg Raises
Extending our legs further raises the intensity. raise your legs straight up from the hanging position Lift your arms until they are in line with your body, and then lower them back down to where they were before.
Step 8: Hanging Straight Leg Raises
The ultimate goal of this progression. To begin, hang from the bar with your legs straight. Use your strong core muscles to raise your legs until they touch the bar. Your dedication to improving your fitness is evident. Your dedication to improving your fitness is commendable. To make it more challenging, you can add weights to your feet, but make sure you can still perform with proper form.
