This exercise involves hanging from a fixed bar and alternately raising your knees towards your chest, focusing on the abdominal muscles. It is an effective exercise for strengthening the core, particularly the lower abdominal muscles and hip flexors.
Step by step guide:
- Grab a fixed bar with your hands shoulder-width apart and hang with your arms fully extended.
- Keep your legs together and slightly bent while hanging from the bar.
- Raise your right knee towards your chest while keeping your left leg extended downwards.
- Slowly lower your right knee back to the starting position without swinging your body.
- Immediately, raise your left knee towards your chest while lowering your right leg.
- Continue alternating between the two legs, keeping your core engaged and controlling the movement throughout.
- Perform repetitions on each leg, alternating continuously.
Tips
Maintain control over the movement and avoid swinging or using momentum to lift your legs. Focus on keeping your core engaged throughout the exercise to maximise its effectiveness. If you are a beginner, you can start by raising your knees less high until you gain more strength.
Benefits
Strengthens the lower abdominal muscles and hip flexors. Improves core stability and control, while also increasing upper body endurance by holding your body weight on the bar. This exercise also enhances coordination and hip mobility.
Prevention
It is crucial not to swing excessively or use momentum to lift your legs, as this can reduce the effectiveness of the exercise and increase the risk of injury to your back or shoulders. If you experience pain in your back or shoulders, stop the exercise and reassess your technique. Ensure you maintain proper posture, with your core engaged and controlled throughout the movement.
