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All exercises

Assisted hanging knee raise with throw down

Advanced

Assisted hanging knee raise with throw down is a isolation machine exercise for the abs, also working the quads and lower back.

What it works

Primary muscle

Abs

Also works

QuadsLower back

Equipment
Machine
Movement
Core
Type
Isolation
Logged as
Assisted
Suggested rest
90 seconds

How to do it

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your knees towards your chest, keeping your legs together.
  3. 3Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
  4. 4Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

What to do instead

  • Hanging leg raiseBodyweight
  • Hanging straight leg raiseBodyweight
  • Vertical leg raise (on parallel bars)Bodyweight
  • Hanging oblique knee raiseBodyweight
  • Assisted lying leg raise with throw downMachine
  • Barbell sitted alternate leg raiseBarbell

Easier variations

  • Assisted lying leg raise with lateral throw downMachine
  • Assisted lying leg raise with throw downMachine
  • Captains chair straight leg raiseBodyweight
  • Lying leg raise flat benchBodyweight

Harder variations

  • Hanging leg raiseBodyweight
  • Hanging straight leg raiseBodyweight
  • Vertical leg raise (on parallel bars)Bodyweight
  • Hanging oblique knee raiseBodyweight
Logged today · 90 seconds restAssisted hanging knee raise with throw down

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