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Waist · Suspension Trainer
Suspension Trainer With Grips Hanging Knees to Elbows
Suspension Trainer With Grips Hanging Knees to Elbows is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, shoulders and upper back assisting. It needs a suspension trainer. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
- Shoulders · Deltoids
- Upper Back · Trapezius
- Forearms · Brachioradialis
How to do Suspension Trainer With Grips Hanging Knees to Elbows
- Adjust the suspension trainer handles to an overhead position. Grasp the handles with an overhand grip (palms facing forward) and hang with your arms fully extended and feet off the floor.
- Engage your core and pull your knees up towards your elbows, focusing on contracting your abdominal muscles.
- Bring your knees as close to your elbows as possible while maintaining control and stability.
- Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on using your abdominal muscles to lift your knees.
- Breathe steadily: exhale as you lift your knees and inhale as you lower them.
- Start with a smaller range of motion and gradually increase as your strength improves.
Suspension Trainer With Grips Hanging Knees to Elbows alternatives
More abs exercises
Suspension Trainer With Grips Hanging Knees to Elbows FAQ
What muscles does Suspension Trainer With Grips Hanging Knees to Elbows work?
Suspension Trainer With Grips Hanging Knees to Elbows mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors, shoulders, upper back and forearms work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Hanging Knees to Elbows?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Hanging Knees to Elbows should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Hanging Knees to Elbows good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Suspension Trainer With Grips Hanging Knees to Elbows burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Hanging Knees to Elbows?
Other exercises for the abs include Plank on Elbows, Hanging Knee Raises, Hanging Leg Raises and Front Lever Raise to Hold.
For developers
Use Suspension Trainer With Grips Hanging Knees to Elbows in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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