10 Best Assisted Hanging Knee Raise With Throw Down Alternatives for Ab Strength

The Assisted Hanging Knee Raise With Throw Down is done hanging with a machine. Ranked closest by our scoring: the Leg Pull-in, the Hanging Leg Raise and the Hanging Straight Leg Hip Raise.

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

Original Exercise: Assisted Hanging Knee Raise With Throw Down

Assisted Hanging Knee Raise With Throw DownPlay demonstration
Primary muscle
Abs
Equipment
Machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hip Flexors, Lower Back

How to perform Assisted Hanging Knee Raise With Throw Down
  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, keeping your legs together.
  3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
  4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
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Ranked Assisted Hanging Knee Raise With Throw Down Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Hanging Knee Raise With Throw Down 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.

  1. Best match
    Leg Pull-in

    1. Leg Pull-in

    79% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  2. Hanging Leg RaisePlay demonstration

    2. Hanging Leg Raise

    71% 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 in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  3. Hanging Straight Leg Hip RaisePlay demonstration

    3. Hanging Straight Leg Hip Raise

    71% 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 in front of you until they 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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  4. Hanging Straight Leg RaisePlay demonstration

    4. Hanging Straight Leg Raise

    71% 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 in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  5. Vertical Leg Raise (On Parallel Bars)Play demonstration

    5. Vertical Leg Raise (On Parallel Bars)

    70% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
    • Balance: harder to stay steady on than the Assisted Hanging Knee Raise With Throw Down
  6. Hanging Leg Hip RaisePlay demonstration

    6. Hanging Leg Hip Raise

    70% 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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  7. Hanging PikePlay demonstration

    7. Hanging Pike

    70% 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 towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, 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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  8. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    8. Hanging Straight Twisting Leg Hip Raise

    70% 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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  9. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    9. Arm Slingers Hanging Bent Knee Legs

    68% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    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.

    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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
  10. Arm Slingers Hanging Straight LegsPlay demonstration

    10. Arm Slingers Hanging Straight Legs

    67% 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 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 Assisted Hanging Knee Raise With Throw Down
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, the same as the Assisted Hanging Knee Raise With Throw Down
    • Balance: harder to stay steady on than the Assisted Hanging Knee Raise With Throw Down

Assisted Hanging Knee Raise With Throw Down FAQ

Which alternative works my abs without hanging from a bar?

The Leg Pull-in. You lie on your back and pull your knees toward your chest, which trains the same lift the hanging version does but takes your grip and your shoulders out of the exercise entirely, so it suits a day when hanging is not an option.

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