| Main Muscle Targeted | Abdominals |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Intermediate |
| Applied Force | Pull |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position.2) Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor.
3) As your pelvis begins to curl upward, your partner should place his hand just above your knees to push your legs back down to the starting position, keeping his hand in contact with your legs at all times.
4) Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing.