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운동 라이브러리
Assisted Hanging Knee Raise
A hanging knee raise performed with a partner or light assistance guiding the legs, letting you groove strict pelvic tilt before unassisted reps.
복근머신Hanging knee raise
주동근
복직근고관절 굴곡근
협응근
복사근전완광배근
장비
머신
패턴
Hanging knee raise
준비 자세
- 01Grip a pull-up bar at shoulder width and settle into a packed-shoulder hang.
- 02Have a partner stand beside you ready to guide the legs lightly.
- 03Set the ribs down and brace the trunk before the first rep.
- 04Let the legs hang together with a soft bend at the knees.
수행
- 01Raise the knees toward the chest while the partner lightly supports the shins.
- 02Finish by tucking the pelvis so the lower back rounds slightly at the top.
- 03Lower the knees under control with the partner steadying any swing.
- 04Return to a still hang before starting the next rep.
체크포인트
- -The pelvis tilts at the top; it is not just a knee lift.
- -The body stays quiet with no pendulum swing between reps.
- -Assistance stays light, only guiding the path.
- -Shoulders remain engaged rather than fully slack.
흔한 실수
- -Letting the partner lift the legs instead of just guiding them.
- -Swinging the legs up with momentum.
- -Stopping at hip height without curling the pelvis.
- -Dropping the legs fast and starting the next rep from a swing.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 controlled reps.
- -Reduce the assistance set by set until reps are unassisted.
- -Pair it with captain's chair raises if grip endurance is the limiter.