Abs exercise · assisted
Assisted Hanging Knee Raise with Throw Down
The assisted hanging knee raise with throw down is an assisted exercise that targets the abs, with the hip flexors and lower back assisting.
How to do the assisted hanging knee raise with throw down
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
- Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The hip flexors and lower back work as secondary muscles. See all ab exercises or every assisted exercise.
