Cable Hanging Knee Raise | SFS Exercise Library

The Cable Hanging Knee Raise, using a low pulley and ankle attachment, is a superb exercise to engage your lower abs and improve overall stability. This movement not only targets your core muscles but also enhances your grip strength and coordination.
Instructions:
Attach an ankle strap to the low pulley of a cable machine. Adjust the weight stack accordingly and secure the ankle strap around one ankle.
Hang from a pull-up bar or overhead handles with your arms fully extended and shoulder-width apart. Keep your body straight and stable, engaging your core muscles.
Exhale and slowly lift your knees towards your chest by bending at the hips and knees. Focus on using your lower abs to initiate the movement, keeping your upper body stable.
Pause briefly at the top of the movement, squeezing your abs tightly. Inhale and lower your legs back to the starting position in a controlled manner.
Aim for 3 sets of 12-15 reps.
Maintain a smooth and controlled motion throughout the exercise. Avoid swinging or using momentum; focus on the contraction of your abdominal muscles. Keep your shoulders relaxed and avoid shrugging. Breathe steadily throughout the exercise, exhaling as you lift your knees and inhaling as you lower them.