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운동 라이브러리
Hanging Knee Raise
A hanging core staple that trains the lower abdominal region and hip flexors by raising bent knees toward the chest, while the grip and lats work isometrically.
복근맨몸Hip flexion with posterior pelvic tilt
주동근
복직근고관절 굴곡근
협응근
복사근전완광배근
장비
맨몸
패턴
Hip flexion with posterior pelvic tilt
준비 자세
- 01Grip a pull-up bar slightly wider than shoulder width.
- 02Hang with arms straight and shoulders lightly packed, not fully slack.
- 03Let the legs hang with a soft bend in the knees.
- 04Stop any swing before starting the first rep.
수행
- 01Exhale and drive the knees up toward the chest.
- 02Tilt the pelvis under at the top so the lower abs finish the lift.
- 03Pause briefly with knees at or above hip height.
- 04Lower the legs slowly to a dead hang without swinging.
체크포인트
- -The pelvis tucks at the top; the hips do not just hinge.
- -The body stays quiet between reps with no pendulum swing.
- -Shoulders stay engaged rather than hanging passively on the joint.
- -Knees reach at least hip height on every rep.
흔한 실수
- -Swinging and kipping the knees up with momentum.
- -Stopping at hip height without the pelvic tilt that loads the abs.
- -Letting the shoulders fully relax in the hang.
- -Cutting the lowering phase short and bouncing into the next rep.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 strict reps.
- -Progress toward hanging straight leg raises or toes to bar once 15 clean reps are easy.
- -Use straps if grip fails before the abs do.