Arm Slingers Hanging Bent Knee Legs
Skip the guesswork: Arm Slingers Hanging Bent Knee Legs leans on pure bodyweight leverage for bracing strength that carries over.
How to do Arm Slingers Hanging Bent Knee Legs
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Arm Slingers Hanging Bent Knee Legs Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Arm Slingers Hanging Bent Knee Legs Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Arm Slingers Hanging Bent Knee Legs
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Arm Slingers Hanging Bent Knee Legs — Frequently Asked Questions
How do you do the Arm Slingers Hanging Bent Knee Legs?
Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. Slowly lower your legs back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Arm Slingers Hanging Bent Knee Legs work?
The Arm Slingers Hanging Bent Knee Legs primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Arm Slingers Hanging Bent Knee Legs should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Arm Slingers Hanging Bent Knee Legs good for beginners?
Yes. The Arm Slingers Hanging Bent Knee Legs is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Arm Slingers Hanging Bent Knee Legs?
Try the Lever Seated Leg Raise Crunch, Band Jack Knife Sit-up or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
