Type: Dynamic, Core Strength
Primary Muscles: Hip Flexors, Rectus Abdominis
Secondary Muscles: Obliques, Lower Back, Quadriceps
Exercise Key Form:
1. Hang from a pull-up bar or position yourself on a captain’s chair with arms supported and legs hanging straight.
2. Brace your core and keep your upper body stable.
3. Bend your knees and lift them toward your chest, keeping the movement controlled.
4. Pause at the top, then slowly lower your legs back to the starting position.
5. Repeat for reps, avoiding swinging or using momentum.
NASM-CPT Tip: Focus on slow, controlled movement—use your abs to lift rather than swinging your hips or legs. Exhale as you raise your knees.
Why This Exercise Is Important: Strengthens the lower abs and hip flexors, improves core control, and enhances stability for athletic movements and daily activities.
June 7, 2025
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