How to do the Assisted Hanging Knee Raise With Throw Down
Assisted Hanging Knee Raise With Throw Down is a beginner multi-joint compound pulling exercise targeting the Abs in the Waist region. Performed using assisted, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Assisted Hanging Knee Raise With Throw Down demonstration · © GymiaFit
Assisted Hanging Knee Raise With Throw Down at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Assisted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Assisted Hanging Knee Raise With Throw Down step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your knees towards your chest, keeping your legs together.
- 3Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- 4Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Assisted Hanging Knee Raise With Throw Down — questions
What muscles does the Assisted Hanging Knee Raise With Throw Down work?
The Assisted Hanging Knee Raise With Throw Down primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Assisted Hanging Knee Raise With Throw Down?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Hanging Knee Raise With Throw Down suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Hanging Knee Raise With Throw Down?
Assisted Lying Leg Raise With Lateral Throw Down, Assisted Lying Leg Raise With Throw Down, Curl-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Hanging Knee Raise With Throw Down demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.