Partner Hanging Knee Raise With Manual Resistance

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Partner Hanging Knee Raise With Manual Resistance demonstration

Exercise overview

Training details

Abs Hip Flexors Core Shoulders Forearms

Equipment

Pull Up Bar

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Hang from a pull-up bar with active shoulders while your partner stands in a stable position in front of you.
02Brace the trunk and raise the knees toward the chest without swinging.
03Have your partner apply light, even downward pressure to the shins as you continue the upward phase.
04Reach the top under control without allowing the partner to force the legs or disturb your grip.
05Lower slowly, reset the hang, and repeat with resistance that remains consistent and manageable.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPartner Hanging Knee Raise With Throw Down

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-Up

Comparable substituteReverse Crunch

Comparable substituteHanging Leg Raise

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