SPLYT · Workouts · Routines · Exercises · Tools
Abs · Assisted · Advanced

How to do Declined Assisted Hanging Knee Raise With Throw Down

The assisted hanging knee raise with throw down is an advanced core exercise that targets the abdominal muscles, with additional engagement of the hip flexors and lower back. The movement involves hanging from a pull-up bar, raising the knees to the chest, and then explosively throwing the legs downward, requiring significant core strength, coordination, and control.

Declined Assisted Hanging Knee Raise With Throw Down demonstration
Primary muscle
Abs
Also works
Hip flexors and Lower back
Equipment
Assisted
Level
Advanced
Category
Abs

How to do Declined Assisted Hanging Knee Raise With Throw Down, step by step

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your knees towards your chest, keeping your legs together.
  3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. Maintain declined form throughout.
  4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

Muscles worked

Declined Assisted Hanging Knee Raise With Throw Down works your abs as the main mover, with help from your hip flexors and lower back.

Track Declined Assisted Hanging Knee Raise With Throw Down in SPLYT

Declined Assisted Hanging Knee Raise With Throw Down is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More ab exercises

All 174 ab exercises →