The hanging knee lift is an advanced bodyweight exercise that challenges core and grip strength, as well as coordination and balance. By performing it, you’ll get a better control of your core and your body.
The hanging knee lift is an advanced exercise that targets the abdominals, upper back and shoulders.
This exercise is particularly suited to those looking for progressive core exercises but may also appeal to athletes wishing to increase abdominal strength and control for sport, e.g. gymnastics, callisthenics.
Begin by hanging on a bar; set the shoulders and engage the abdominals to form a ‘hollow’ or ‘dish’ shape.
Keeping the arms straight, lift the knees towards the chest. As the knees cross the hips, use the abdominal muscles to ‘tuck’ the hips, bringing the knees closer to the chest. Return and repeat.
Training progression – as your grip strength and control improves, you can begin to add speed and range of motion by rapidly bringing the feet to the bar.
The hanging knee lift requires optimal control and balance of the entire body during the movement. Because the lower body is moving relative to a fixed upper body, you’re required to have better control of body position to maintain a coordinated movement. There is also a bonus of improved shoulder stability and mobility, which is often missing in floor-based core exercises.
If you’re looking for abdominal exercise progressions, or merely want to add intensity to your core training, the hanging knee lif will be a welcome addition to your workouts.