Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull
- Experience LevelIntermediate
- Secondary Muscles
Forearms
Target Muscle Group
Abs
Hanging Knee Raise With Twist Instructions
- The twisting hanging knee raise hits the lower abs and obliques. You can hang off literally anything that will hold your weight for this exercise. Most people will hang from a pull up bar. Hang off the with a slightly wider than shoulder width grip.
- Once you're hanging with your feet slightly off the floor, pull your knees up and across to the left side of your body.
- Pause, then slowly lower them back down.
- Now raise your knees up and across to the right hand side of your body.
- Lower back to start position. This is one rep.
- Repeat for desired reps.
Exercise Tips:
- Hold at the top of the movement (with your knees up) to increase the intensity of the twisting knee raise.
- Advanced athletes can add weight by holding a dumbbell between the feet.
16 Comments
Hey,
Are bicycle crunches a good alternative, given the similar twisted motion?
I believe so, Sarah. I like those as well. Hope they help.
Is there an alternative to do something instead of the twisting hanging knee raise. In my gym there is no place to hold something and do this move
Hi Elana, I like doing these on a flat bench. Keep your hands behind your head and hold on to the bench pad for stability. I think that will serve you very well, but if not, we will see what alternatives we can come up with.
When I hang with my hands over head i start swaying back and forth. Is there any way to make sure I won't swing?
My gym has parallel bars (that can also be used for elbow dips) that have a backboard. Is it ok to to lean on the backboard? Will it work the same muscles?
Hanging with the backboard will be a great starting point to help train yourself to not swing. I have no issues with this. What has helped me is keeping my toes pointed towards the floor. You may want to try that.
I have a Bad Upper back which is why I am on my weightloss journey. Unfortunately I cant hand from a bar or use a captains chair. Can I use leg tuck and twist from the army as an alternative?
Absolutely, Jason! Good luck on your journey and keep us posted on your progress. Thanks for reading M&S!
Can I use the hanging leg raise machine "captain's chair," as an alternative?
You sure can, Jimmy. I prefer the Captain's Chair, myself.
Are there any alternatives to this exercise if there’s no equipment to hang?
Do them on the floor with your hands holding something behind your head like the legs of a table or chair.
Why is there no video? A still picture is of no use in instructing someone who has not seen this performed.
what do you do if you have trouble holding yourself up for this exercise.
If you have trouble holding onto the pull up bar, then the best thing to do is wear lifting gloves to increase your grip. It’ll make it way easier.
I have very useful of lower abs