Movement overview

Hanging Knee Circles are an advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.

Step-by-step cues

1. Start by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and lift your knees towards your chest.
3. Begin to move your knees in a circular motion, first clockwise for a set number of repetitions.
4. Reverse the direction and move your knees counterclockwise for the same number of repetitions.
5. Maintain a controlled motion throughout the exercise, avoiding swinging or using momentum.

Technical tips

• Ensure your grip is firm and secure to maintain stability during the exercise.
• Focus on engaging your core muscles throughout the movement to maximize effectiveness.
• Keep your movements slow and controlled to avoid using momentum, which reduces the exercise's effectiveness.
• If you find it difficult to maintain control, start with smaller circles and gradually increase the size as you build strength.
• Breath steadily throughout the exercise, exhaling as you lift your knees and inhaling as you lower them.