10 Best Arm Slingers Hanging Bent Knee Legs Alternatives for Home Workouts

The Arm Slingers Hanging Bent Knee Legs is done hanging. Ranked closest by our scoring: the Gorilla Chin, the Crab Twist Toe Touch and the Leg Pull-in. Five harder versions, among them the Arm Slingers Hanging Straight Legs and the Hanging Oblique Knee Raise, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Arm Slingers Hanging Bent Knee Legs

Arm Slingers Hanging Bent Knee LegsPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Back

How to perform Arm Slingers Hanging Bent Knee Legs
  1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
  2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
  3. Slowly lower your legs back down to the starting position.
  4. Repeat for the desired number of repetitions.
Filter Arm Slingers Hanging Bent Knee Legs alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Arm Slingers Hanging Bent Knee Legs Alternatives

10 substitutes, ranked by how closely each one matches the Arm Slingers Hanging Bent Knee Legs on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Gorilla ChinPlay demonstration

    1. Gorilla Chin

    89% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  2. Arm Slingers Hanging Straight LegsPlay demonstration

    Progression

    2. Arm Slingers Hanging Straight Legs

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  3. Hanging Oblique Knee RaisePlay demonstration

    Progression

    3. Hanging Oblique Knee Raise

    90% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  4. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    Progression

    4. Hanging Straight Twisting Leg Hip Raise

    87% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  5. Side Hip (On Parallel Bars)Play demonstration

    Progression

    5. Side Hip (On Parallel Bars)

    83% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  6. Crab Twist Toe TouchPlay demonstration

    6. Crab Twist Toe Touch

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: seated, not hanging
  7. Leg Pull-in

    7. Leg Pull-in

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  8. Hanging Leg Hip RaisePlay demonstration

    Progression

    8. Hanging Leg Hip Raise

    78% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: hanging, the same as the Arm Slingers Hanging Bent Knee Legs
  9. Bridge - Mountain Climber (Cross Body)Play demonstration

    9. Bridge - Mountain Climber (Cross Body)

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
    3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
    4. Continue alternating sides, moving at a controlled pace.
    5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
    6. Maintain a steady breathing pattern throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: lying face down, not hanging
  10. Kneeling Plank Tap ShoulderPlay demonstration

    10. Kneeling Plank Tap Shoulder

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Arm Slingers Hanging Bent Knee Legs
    • Primary muscle: abs, the same as the Arm Slingers Hanging Bent Knee Legs
    • Equipment: bodyweight only, the same as the Arm Slingers Hanging Bent Knee Legs
    • Body position: kneeling, not hanging

How to Choose the Right Arm Slingers Hanging Bent Knee Legs Substitute

Select a substitute by matching the primary limitation: if grip or shoulder stress limits you, pick grounded options like lying bent-knee raises or hollow body rocks. If you need a higher challenge, use captain’s chair or weighted seated V-ups to increase lever length. Assess muscle emphasis: cues that tuck the pelvis and exhale on the concentric phase bias rectus abdominis, while hip-flexor-dominant moves will show early hip flexion, stop the rep and re-tuck the pelvis to restore abdominal engagement.

Arm Slingers Hanging Bent Knee Legs FAQ

Can I build muscle without doing Arm Slingers Hanging Bent Knee Legs?

Yes. You can build abdominal muscle with progressive overload using variations like weighted seated V-ups, slow eccentric lying knee raises, or increased time-under-tension hollow holds. Emphasize pelvic tuck and slow, controlled reps to increase rectus abdominis activation and hypertrophic stimulus.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology