Hanging Knee Circle Raise
Description
The hanging knee circle raise is a hanging abs move that traces a circular motion with the knees. The lifter hangs from a bar, raises the knees to chest height, and circles them around in a wide arc. The circle motion hits the abs and obliques together.
Equipment Required
Hanging Knee Circle Raise Instructions
- Hang from a pull up bar with hands at shoulder width.
- Brace your core hard.
- Raise the knees up toward the chest.
- Begin tracing a circular motion with the knees.
- Move the knees up to one side then around to the bottom.
- Continue around to the other side and back to the top.
- Complete a full circle with the knees.
- Reverse direction for the next rep.
Hanging Knee Circle Raise Form & Visual
Hanging Knee Circle Raise Benefits
- Strong oblique builder
- Trains rotational core
- Builds the abs
- Useful core finisher
- Builds the rectus abdominis
- Strong hanging move
Hanging Knee Circle Raise Muscles Worked
- Obliques
- Rectus abdominis
- Hip flexors
Hanging Knee Circle Raise Variations & Alternatives
- Hanging Knee Raise
- Hanging Leg Raise
- Windshield Wipers
- Toes to Bar
