Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerCompoundBodyweight
Assisted Hanging Knee Raise With Throw Down
Abs · Core
3
sets
8–10
reps
1m 30s
Rest time
~10
Calories / set
Instructions
- 1
Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2
Engage your core and lift your knees towards your chest, keeping your legs together.
- 3
Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- 4
Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexorslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6
Bodyweight
Arms Overhead Full Sit Up (Male)
Abs · Core
Intermediate10
Bodyweight
Assisted Hanging Knee Raise
Abs · Core
Beginner6
Alternatives
Other
Assisted Motion Russian Twist
Abs · Core
Beginner5
Resistance band
Band Alternating V Up
Abs · Core
Beginner5
Resistance band
Band Assisted Wheel Rollerout
Abs · Core
Beginner5
Resistance band
Band Bicycle Crunch
Abs · Core
Beginner5
Resistance band
Band Horizontal Pallof Press
Abs · Core
Beginner9
Resistance band
Band Jack Knife Sit Up
Abs · Core
Beginner5