Partner Hanging Knee Raise With Throw Down

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Partner Hanging Knee Raise With Throw Down demonstration

Exercise overview

Training details

Abs Hip Flexors Core Shoulders Forearms

Equipment

Pull Up Bar

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Hang from a secure pull-up bar with active shoulders while your partner stands clear in front of your lower legs.
02Bend your knees and raise them toward your chest without swinging.
03At the top, have your partner apply a brief controlled downward push to your shins.
04Resist the downward motion and stop your legs before your lower back arches or your body swings.
05Regain a stable hang before the next repetition and keep the partner force predictable.

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Variations

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

Easier regressionPartner Hanging Knee Raise With Manual Resistance

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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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