Hanging knee raise with manual resistance

The hanging knee raise with manual resistance is an advanced exercise for those looking to take their fitness to the next level. Rather than relying on gravity alone, this version of the exercise utilizes a partner to provide resistance. This allows the lifter to perform multiple reps with greater intensity than they could achieve on their own. The partner can adjust the resistance to the lifter’s ability, ensuring they are challenged without overtaxing their muscles. This makes the exercise an excellent option for those looking to increase their strength, power, and overall fitness. The hanging knee raise with manual resistance is a great way to build core strength and stability. It targets both the rectus abdominis and the obliques, engaging the entire core and helping to improve posture. It also works the arms, shoulders, and back muscles, making it a great full-body exercise. Additionally, the use of manual resistance increases the challenge, allowing for greater gains in strength and power. Overall, the hanging knee raise with manual resistance is an excellent exercise for those looking to increase their strength, power, and overall fitness. It targets the core, arms, shoulders, and back muscles, helping to improve posture and build strength. The use of manual resistance allows for greater intensity and more gain, making it an ideal exercise for those looking to take their fitness to the next level.

1. Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position.
2. Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor.
3. As your pelvis begins to curl upward, your partner should place his hand just above your knees to push your legs back down to the starting position, keeping his hand in contact with your legs at all times.
4. Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing.

1. Ensure that the pull-up bar is securely mounted and can support your weight.
2. Use ab straps if your grip is weak to prevent slipping or losing your grip.
3. Maintain proper form by keeping your arms extended and your feet together.
4. Engage your lower abs and avoid swinging your body during the exercise.
5. Communicate with your partner to ensure they provide the right amount of resistance.
6. Start with a slight bend in your knees and raise them just past parallel to the floor.
7. Ensure your partner’s hand is in contact with your legs at all times to provide resistance.
8. Focus on engaging your abs and resisting the movement throughout the exercise.
9. Have your partner use their free hand to push against your lower back to prevent swinging.
10. Listen to your body and stop if you experience any pain or discomfort.

One way to incorporate the hanging knee raise with manual resistance into workouts is by including it as a core exercise in a full-body strength training routine. Here is an example of how it can be incorporated: 1. Warm up: Begin with a dynamic warm-up that includes exercises like jogging, jumping jacks, and arm circles to prepare the body for exercise. 2. Strength training: Start with compound exercises like squats, deadlifts, and bench presses to target major muscle groups. Perform 3-4 sets of 8-12 repetitions for each exercise. 3. Core exercise: After completing the compound exercises, move on to the hanging knee raise with manual resistance. Perform 3-4 sets of 10-15 repetitions. 4. Assistance exercises: Include additional exercises to target specific muscle groups. This could include exercises like bicep curls, tricep dips, or shoulder presses. Perform 2-3 sets of 10-12 repetitions for each exercise. 5. Cardiovascular exercise: Finish the workout with 10-15 minutes of cardio, such as running on a treadmill, using an elliptical machine, or cycling. 6. Stretching: Finally, cool down with static stretches to improve flexibility and reduce post-workout muscle soreness. Hold each stretch for 15-30 seconds. By incorporating the hanging knee raise with manual resistance into a full-body strength training routine, you can effectively target your core muscles while also engaging other major muscle groups. This will help