core
Hanging knee raise
Strengthen the lower abs and grip.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Hang from a bar with arms straight and shoulders engaged.
- Brace your core to stop swinging.
- Raise your knees toward your chest, curling your hips up.
- Lower them slowly back to a full hang.
Beginner tips
- Lift with your abs, not by swinging.
- Curl your hips up at the top.
- Lower with control, don't drop.
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