Assisted Hanging Knee Raise With Throw Down

Assisted Hanging Knee Raise With Throw Down

The Assisted Hanging Knee Raise with Throw Down is an advanced core exercise that targets the abdominal muscles, particularly the lower abs, as well as the hip flexors. This challenging exercise requires both upper body and core strength, making it an excellent choice for those looking to build a strong and defined midsection. To perform the Assisted Hanging Knee Raise with Throw Down, you will need an overhead bar or a pull-up bar. Start by hanging from the bar with your palms facing forward and your arms fully extended. Engage your core muscles and maintain a stable position throughout the exercise. Next, lift your knees towards your chest while maintaining the proper form. As you reach the top of the knee raise, explosively throw your legs down towards the ground, extending them fully and generating power from your core. Be sure to control the movement and avoid swinging or using momentum to complete the exercise. The Assisted Hanging Knee Raise with Throw Down not only strengthens the abdominal muscles but also helps to improve stability and overall body control. To maximize the benefits of this exercise, focus on using a slow and controlled tempo and engaging your core throughout the movement. As with any exercise, proper form is crucial to prevent injury and ensure effectiveness. Incorporate the Assisted Hanging Knee Raise with Throw Down into your core workout routine to challenge yourself and take your abdominal strength to new heights. Remember to start with proper warm-up exercises and progress gradually based on your fitness level. With consistency and dedication, you'll be well on your way to achieving a stronger and more defined core.


  • Begin by hanging from a pull-up bar or sturdy suspension trainer, with your arms fully extended and your shoulders relaxed.
  • With your core engaged, raise your knees toward your chest, allowing your lower body to curl forward.
  • At the top of the movement, explosively throw your knees downward and slightly backward, and release your hands from the bar or suspension trainer.
  • Land with your feet softly on the ground, absorbing the impact through your legs.
  • Quickly return to the starting position by using your core and arms to bring your knees back up toward your chest.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire movement.
  • Start with a light resistance band for assistance and gradually increase the difficulty as you get stronger.
  • Maintain proper body alignment by keeping your shoulders down and back, and your chest lifted.
  • Control the movement on both the way up and the way down to maximize muscle activation.
  • Breathe deeply and exhale forcefully as you lift your knees towards your chest.
  • Include this exercise in your routine at least 2-3 times per week for optimal results.
  • Avoid any swinging or excessive momentum during the exercise to ensure proper targeting of the abdominal muscles.
  • If using gym equipment, make sure to adjust the height of the bar to a comfortable position.
  • For even more challenge, try adding a leg extension at the top of the movement before lowering your legs.
  • As with any exercise, listen to your body and modify or stop if you experience any pain or discomfort.


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