Animated GIF · Available via API
gif_boxArm Slingers Hanging Bent Knee Legs
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
Arm Slingers Hanging Bent Knee Legs is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Back.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Abs and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Arm Slingers Hanging Bent Knee Legs is classified as a Beginner strength exercise, so beginners and anyone new to training Waist can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Waist movements in a balanced routine.
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