Arm Slingers Hanging Bent Knee Legs
Arm Slingers Hanging Bent Knee Legs Exercise Description
Hanging Bent-Knee Raise targets the anterior core while your upper body supports you from a bar. The primary movers are the abdominals (especially rectus abdominis) and hip flexors, with the obliques helping stabilize the pelvis. Your forearms, lats, and scapular stabilizers work isometrically to maintain an active hang and minimize swinging. Bending the knees shortens the lever arm, making the motion more controlled than straight-leg variations, and adding a slight posterior pelvic tilt at the top increases abdominal contribution. The goal is smooth hip flexion with controlled lowering, keeping the ribcage down and the lumbar spine from excessive arching.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Psoas Major, Rectus Abdominis
- Assisting Muscles: Iliacus, Rectus Femoris
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Latissimus Dorsi, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Arm Slingers Hanging Bent Knee Legs Exercise
‘- Grip a sturdy pull-up bar with hands just outside shoulder-width; hang with straight elbows and a long body.
– Set an active hang: lightly pull shoulder blades down (scapular depression) without shrugging; keep neck neutral.
– Bring ribs down and brace the abdominal wall; squeeze glutes lightly to align the pelvis.
– Start with legs together and knees softly bent, feet just behind the torso to reduce swing.
– Exhale as you flex the hips, drawing knees toward the chest; keep the low back from overarching.
– At the top, add a small posterior pelvic tilt (tuck the tailbone) to emphasize the abdominals; pause briefly.
– Lower slowly by extending the hips under control; keep shoulders packed and chest quiet.
– Stop the descent just before your legs pass straight down to limit momentum, then stabilize.
– Maintain steady breathing, a quiet torso, and minimal body sway throughout.
– If you begin to swing, let the motion settle before the next repetition; do not use a kip or jerk.
Arm Slingers Hanging Bent Knee Legs Tips
‘- Grip the bar just outside shoulder-width and hang with straight elbows and a long body.
– Lightly pull your shoulder blades down without shrugging to create an active hang and keep your neck neutral.
– Bring your ribs down, brace your abdominal wall, and lightly squeeze your glutes to align the pelvis before lifting.
– Start with legs together, knees softly bent, and feet just behind your torso to help reduce swing.
– Exhale as you flex your hips to draw your knees toward your chest, keeping your low back from overarching.
– At the top, add a small posterior pelvic tilt (tuck your tailbone) and pause briefly to emphasize the abdominals.
– Lower your legs slowly by extending the hips under control while keeping your shoulders packed and chest quiet.
– Stop the descent just before your legs pass straight down to help limit momentum before the next rep.
– Maintain steady breathing, a quiet torso, and minimal body sway, and if you begin to swing, let the motion settle and avoid using a kip or jerk.
Arm Slingers Hanging Bent Knee Legs Beginner Introduction
Hanging Bent-Knee Raise is a bar-based core movement that combines a hanging upper body position with controlled leg motion. While the hands and forearms grip the bar and the shoulders and upper back hold a strong, steady frame, the front of the hips and the abs drive the lift. The side abs assist by helping the pelvis stay steady so the lower back does not excessively arch. Because the knees are bent rather than straight, the legs feel lighter, which encourages smoother motion and more precise control.
This exercise centers on slow, deliberate hip bending and straightening rather than speed or momentum. The upper body remains engaged in a strong hang, the legs move in a compact arc, and the top of the motion can include a gentle tuck of the pelvis to heighten abdominal effort. Attention to steady breathing, minimal swinging, and a stable ribcage turns the movement into a focused challenge for the entire midsection while the arms, shoulders, and back support the position isometrically.