Hanging Knee Circle Raise Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Rectus Abdominis, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Hanging Circle Knee Raise
Visualised Target Muscle Groups
Front
Back
How to: Hanging Knee Circle Raise
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and lift your knees towards your chest.
- Circle your knees outward in a circular motion while maintaining control.
- Lower your legs back down and repeat for the desired number of repetitions.
Common Mistakes
- Swinging the legs instead of controlling the movement.
- Not engaging the core sufficiently.
Modifications
- Perform with legs bent to decrease strain on the lower back.
- Reduce the range of motion if experiencing discomfort.
Tips
- Engage your core throughout the movement.
- Move slowly for better control and muscle engagement.
Hanging Knee Circle Raise Alternatives
Tags
core
hips
hanging
strength
flexibility
stability
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