How To Do Hanging Knee Lifts Video

Working out the legs and abs with hanging knee lifts. Learn how to do knee lift exercises in this training video.

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Engage abs
Curl hips up
Remember to breathe
Do not use momentum

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Michelle is a personal trainer at a gym in NC and has been a personal trainer for several years. She is certified through ACE and is a certified aerobics instructor as well. Her Specialty is weight lifting and she enjoys training aspiring female body builders as she is one herself. She focuses on helping her clients stronger, healthier, and sending them out feeling better for it. The best part of her job is when she see people living a better life as a result of the physical training. She was also a Marine physical trainer before she was employed at the gym.

MICHELLE TRAPP: I'm going to show how to do hanging knee lifts or hanging knee raises. They're a great abdominal exercise. What you're going to need is a bench, a high bar, and a pair of these arm slings right here. And you get yourself set up, arms to the arm slings, they come right up to your armpits and you're going to hang on to the top. Beginning this exercise, you are at a dead hang right here. We're now going to start with the knee lift. You're going to engage those abdominals. We're going to bring our knees up. We're going to curl our hips and we're going to come back down. What this isn't is a leg raise. Here, we're not working abs. Watch my hips, I'm curling them up and I'm coming back down. My abs are tight. I'm engaging my abdominals. They're doing all the work. I inhale on the way down, exhale on the way up. These are pretty tough, rep range 10 to 15 if you can get them. This is working you rectus abdominis, that's the front of your abs. We can also use this exercise to catch our obliques, the sides. Exercise pretty much the same, except we're going to take it to the side. And what we're going to do is we're going to bring our legs up, curling our hips up, and back down. What this is catching is my obliques, the side of my abs and down. Again, pretty difficult, 10 to 15 if you can get them. Remember it's not just the leg raise, my hips are coming up or I'm also not doing is swinging. You'll see this a lot. I'm not swinging. I'm not using momentum. If you start to swing, stop yourself back down, up and curl. Engage those abs, suck that belly button to the spine, exhale on the way up and back down. That's how you do the hanging knee raises or the hanging knee lifts. Remember, it's not just leg lift. Your hips are actually curling up. You can also take it to the side and we can engage those obliques on the side right there. No swinging, no using momentum, 10 to 15 rep range. Your washboard abs.

How to Do Hanging Knee Lifts Video

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