Arm Slingers Hanging Bent Knee Legs 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Arm Slingers Hanging Bent Knee Legs is a bodyweight core exercise performed while hanging from a bar, focusing primarily on strengthening the abdominal muscles with additional activation of the hip flexors. By lifting the bent knees toward the chest in a controlled manner, the movement challenges core stability, grip endurance, and trunk control while minimizing momentum. The slow and controlled lowering phase further increases time under tension, helping improve core strength, coordination, and overall midsection control.
How to Perform
Secure a stable hang from the bar with your arms fully extended, shoulders active, and body steady without swinging.
Draw your knees upward by tightening your abdominal muscles, keeping the movement smooth and controlled as your thighs travel toward your torso.
Pause briefly at the top position to maximize core engagement and prevent the use of momentum.
Lower your legs slowly back to the starting position, maintaining tension through the abs and avoiding any sudden drop.
Reestablish full control and body alignment before initiating the next repetition to ensure consistent technique throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain continuous tension in the abdominal muscles from the start of the movement until the end of each repetition.
Keep the knees flexed during the lift to support spinal comfort and reduce unnecessary stress.
Move with deliberate control in both the lifting and lowering phases to prevent body sway or momentum.
How Not to Perform
Do not swing your body or generate momentum to lift the legs, as this shifts the workload away from the abs and increases shoulder strain.
Do not relax your core at any point during the movement, since loss of tension reduces abdominal activation and control.
Do not allow your lower back to excessively arch or your pelvis to tilt forward while raising the knees.
Do not rush the lowering phase or let the legs drop, as this increases injury risk and wastes muscular effort.
Do not fully disengage the shoulders or hang passively, which can place unnecessary stress on the shoulder joints.
Do not straighten the legs if you lack sufficient core strength, as this can overload the hip flexors and lower back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
