The high bar knee raise or leg raise is an exercise that develops the abdominal muscles and firms up the waist. This exercise can be done in the gym, outdoors or anywhere you can hang from a high bar. You can also get a high bar that you can place between two walls so you can train at home.
The suspended knee raise is an exercise rather difficult to carry out which requires much energy and force, this is why it would be judicious to start your body-building session by this exercise after having carried out as a preliminary some crunch on the ground to gradually warm up the abs.
How do you do the exercise?
Hang from a pull-up bar, trying not to swing your body. The hardest part at first is keeping your balance. Then bring your knees up towards your chest, keeping your legs semi-bent as you try to roll your pelvis up. Slowly lower your legs back down and repeat until you finish your set.
CAUTION: Slowly lower your legs, holding the descent and making sure not to dig into your lower back. The elbows should not bend. Be very careful if you use a pull-up bar at home between two walls because an accident can happen quickly.
Tips
- Blow out as you bring your knees up and inhale as you bring your legs down.
- Keep your arms straight so that they are really suspended without straining your biceps and triceps muscles or your back.
- If your forearms give out before your abs, use wrist pull straps to relieve the long supinator muscles in particular.
Variants
- To increase the difficulty, the legs can remain tense during the exercise by trying to touch the high bar with your feet at the end of the movement.
- To facilitate the exercise, it can be replaced by the raising of knees with the Roman chair or a simple raising of legs by keeping the bust on the ground, the hands on both sides of the basin.
Find this exercise in the following program:
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