For pre-designed ab workouts, view EMG’s Ab Workouts.
Alternating Single Leg Hanging Knee Raises Description
Step 1. Hang from a bar or vertical chair with your legs fully extended.
Step 2. Raise your right knee straight up towards your chest. Your upper body should not move through the motion.
Step 3. Then, lower it back to the starting position. Repeat the movement to the opposite side for one full repetition.
Single leg alternating hanging knee raises are an exercise for strengthening the lower abs. They can be performed in three different ways. The first way to perform single leg alternating hanging knee raises is by hanging from a pull up bar (as seen in the video above). This manner provides the most complete core exercises of the variations, but it may be more advanced than some users are ready for. If the user’s hands or back muscles are not strong enough to hang, arm straps may be used. Arm straps allow the user to hang from the bar without using his own strength to do so while still having to use his core muscles to limit body sway.
The final variation of single leg alternating hanging knee raises is performing them in a captain’s chair. Using the captain’s chair removes the “hanging” from the exercise which in turn does not require the user to utilize his core muscles to limit body sway. Therefore, this variation should only be performed at the very start of working the core in addition to another variation.
Updated: April 11th, 2015