Hanging knee raises produce power and stability in the core muscles. Learn how to perform hanging knee raises properly from a professional trainer in this workout video.
Grab bar
Lift knees to chest
Concentrate on core
Vary with straight leg lifts
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Hanging knee raises. [PH] Jones is going to hop up on to the bar here and we're going to do some hanging knee raises as the third exercise in the superset. This exercise is going to really help try to produce some power and stability in the torso and the hip flexors to help with your running gait. Jones is doing right now, he's doing with the knees up into the chest each time, but you also can then take a variation of trying to bring the legs out straight each time and kicking yourself up. Working the legs straight is going to be much harder on the body because the leverage is going to make the torque-resistance higher to deal with. There are also other variations to work with. So the other variations to work with are trying to work a single leg, and then also single knee [DEMONSTRATION]. When working with this in terms of reps, try to work 12 to 15 per leg. If you're working both legs at the same time, then just total 12 to 15. If you're working one leg at a time, still work 12 to 15 unless you are in one of the fast skill positions and you want to try to take it up to 30, then that's fine. That's something to think about. But those are the hanging knee raises.
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