Ring Hanging Knee Raise

Instructions for proper form

Start by gripping the gymnastic rings with a pronated grip, hands shoulder-width apart. Hang from the rings with your body fully extended, feet off the ground, and engage your core. To perform the knee raise, raise your knees towards your chest by flexing your hips and using your abdominal muscles. Aim to keep your back straight and avoid swinging your body. Lower your knees back to the starting position in a controlled manner, maintaining core engagement throughout the movement.

Common mistakes to avoid

Avoid swinging your legs or using momentum to perform the exercise. Do not allow your back to sag or arch excessively; maintain a neutral spine. Make sure not to let your elbows flare out too much or to pull on the rings too hard, which can strain your shoulders.

Benefits

Specific benefits of the exercise

This exercise specifically strengthens the rectus abdominis and hip flexors. It also improves grip strength and shoulder stability due to the hanging position.

Expected results and timeframe

With consistent practice, individuals can expect to see improvements in abdominal muscle definition and core strength within 4-6 weeks. Additionally, it can enhance overall stability and control during other exercises..

Who this exercise is best for

This exercise is best for intermediate fitness enthusiasts who are looking to strengthen their core, particularly the rectus abdominis and improve overall body control. Athletes in sports that require strong core stability will benefit as well.

Scientific studies supporting its effectiveness

Studies suggest that exercises incorporating stability and body weight resistance (such as hanging knee raises) are effective in developing core strength and stability, as they require the integration of multiple muscle groups which engages the core effectively.

Variations

Beginner modifications

For beginners, perform the exercise by utilizing a lower height for the rings or using a box to assist by keeping your feet on the ground or a platform. Knee raises can also be done with a bent knee to reduce intensity.

Advanced progressions

For advanced practitioners, progress to hanging leg raises where you extend your legs straight rather than bending your knees. You can also add pauses at the top of the movement or perform this exercise with a weighted vest for additional resistance.

Integrations

Complementary exercises

Complementary exercises include plank variations, hanging leg raises, and ab wheel rollouts to further strengthen the core and improve overall stability.

Super set recommendations

Super setting hanging knee raises with push-ups can create a balanced workout targeting both core and upper body strength. Perform a set of knee raises followed immediately by push-ups.

Sample workout routines

A sample workout routine could include: 3 sets of hanging knee raises (10-15 reps), followed by 3 sets of planks (30-60 seconds), and then 3 sets of push-ups (8-12 reps).

Exercise combinations

Combine hanging knee raises with squat variations or deadlifts to promote core engagement while targeting lower body strength.

Best time to do this exercise in your workout

The best time to perform hanging knee raises is during the core training portion of your workout, after you’ve warmed up for the main lifting sets but prior to finishing exercises that focus on stability.