Moves/Hanging Leg Knee Raises

Hanging Leg Knee Raises

ID: 186

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Exercise Types:
Aesthetic, Core Rotate
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Controlled eccentric creates the stimulus; the concentric is the reward.
  3. 3. Engage the core before initiating any movement.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Use advanced techniques: drop sets, rest-pause, or 1.5 reps to extend effective volume.

Common Problems:

Going to failure too early — leave 2 reps in reserve to maintain form quality throughout the set.