Hanging Knee Raise with Ab Slings
Intermediate
Also known as: Ab Sling Knee Raise · Sling-Supported Hanging Knee Raise
Expert Advice
To make the raise easier, keep your knees tightly bent throughout the lift. Bringing your heels closer to your hips shortens the lever.
How-to-do Steps
- Secure both ab slings to the pull-up bar at equal heights.
- Slide your upper arms into the slings, bend your elbows, and hold the straps.
- Let your legs hang together with your feet clear of the floor.
- Exhale as you bend both knees and lift them toward your chest.
- Finish by gently curling your pelvis upward without leaning your torso backward.
- Lower your legs under control, settle any swinging, and repeat with both legs together.
Common Mistakes
- Shoulders shrug toward your earsFix: press your upper arms gently down into the slings.
- Legs swing behind youFix: finish each descent with your feet directly beneath your hips.
Coach Cues
Knees up togetherCurl your pelvisLower without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Hanging Knee Raise with Ab Slings primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Abs60%
Equipment
Special Bar
Special Equipment
Exercise Type
Strength
Why Level 3?
Intermediate
Requires controlled pelvic movement and swing control, while slings remove the grip requirement.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Hanging Knee Raise with Ab Slings work?
Hanging Knee Raise with Ab Slings primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Hanging Knee Raise with Ab Slings?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Hanging Knee Raise with Ab Slings suitable for beginners?
Hanging Knee Raise with Ab Slings is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Hanging Knee Raise with Ab Slings?
Shoulders shrug toward your ears: press your upper arms gently down into the slings. Legs swing behind you: finish each descent with your feet directly beneath your hips.
