Assisted Hanging Knee Raise With Throw Down
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
- Equipment
- Assisted
- Body part
- Waist
- Type
- Strength
The assisted hanging knee raise with throw down is a partner-assisted core exercise that primarily targets the hip flexors (iliopsoas) and the rectus abdominis, with help from the adductors, sartorius, and tensor fasciae latae. Hanging from a bar, you raise your knees toward your chest, then a partner pushes your legs back down so you resist the descent for an eccentric overload of the abs and hip flexors.
How to do the Assisted Hanging Knee Raise With Throw Down
- 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and core braced. Have your partner stand to the side or in front of you.
- 2Let your legs hang straight down so your body forms a long, stable line with minimal swing.
- 3Exhale and raise both knees together toward your chest, curling your pelvis up so the lower abs do the work rather than only the hips.
- 4Pause briefly at the top with your knees high and your thighs at or above parallel to the floor.
- 5Have your partner place their hands on your shins or knees and push your legs back down firmly toward the start position.
- 6Resist the throw down, lowering your legs slowly under control to load the abs and hip flexors on the eccentric.
- 7Return to a full hang with legs straight and no swinging, then begin the next rep.
- 8Complete your reps, then step down from the bar under control.
Form tips
- Brace your abs and squeeze your shoulder blades down before each rep to stop the body from swinging and keep tension on the core.
- Curl your pelvis toward your ribs at the top instead of only bending at the hips, so the rectus abdominis shares the load with the iliopsoas.
- Fight the throw down on the way down rather than letting your legs drop, since the slow eccentric is where this variation builds the most strength.
- Agree on a controlled, consistent push with your partner so the throw down challenges you without forcing your back into overextension.
Common mistakes
- Swinging or kipping to fling the knees up, which uses momentum instead of the abs and hip flexors and reduces the training effect.
- Letting the legs drop fast after the partner's push, which wastes the eccentric overload that makes this variation valuable.
- Only bending at the hips without curling the pelvis, which shifts nearly all the work to the iliopsoas and leaves the rectus abdominis underworked.
- Letting the partner push too hard or too fast, which can yank you into lower-back hyperextension and risk strain.
- Gripping with a loose, partial hold so grip and shoulder fatigue end the set before the core is properly trained.
Frequently asked questions
What muscles does the assisted hanging knee raise with throw down work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the adductors (adductor brevis and longus), sartorius, and tensor fasciae latae assisting. The partner throw down adds eccentric overload as you resist your legs being pushed down.
What is the point of the throw down?
The throw down lets a partner add resistance to the lowering phase that you could not create alone. By pushing your legs down while you resist, it overloads the eccentric portion, building extra strength in the abs and hip flexors.
Is this exercise good for beginners?
It is better suited to those who can already do controlled hanging knee raises. Beginners should master the basic hanging knee raise without the throw down first, then add a partner once they can hang and curl the pelvis without swinging.
How many sets and reps should I do?
Three to four sets of 8 to 12 controlled reps works well. Because the throw down emphasizes the eccentric, keep each lowering phase slow and stop the set once your form or grip starts to break down.
What is a good alternative if I do not have a partner?
A standard hanging knee raise or hanging leg raise trains the same muscles without assistance. To mimic the eccentric overload, lower your legs slowly under control or add light ankle weights instead of a partner's push.
