Assisted Hanging Knee-Raise Throw-Down
Core · Bodyweight · Beginner
How to do it
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
- Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Muscles worked
Primary: Abs
Secondary: Hip Flexors, Lower Back
Is your Assisted Hanging Knee-Raise Throw-Down good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 1 reps |
| Novice | 7 reps |
| Intermediate | 13 reps |
| Advanced | 22 reps |
| Expert | 30 reps |
| Veteran | 40 reps |
| Elite | 50 reps |
| Master | 61 reps |
| Apex | 72 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Assisted Hanging Knee-Raise Throw-Down.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Assisted Hanging Knee-Raise Throw-Down FAQ
What muscles does the Assisted Hanging Knee-Raise Throw-Down work?
The primary target is abs. It also involves hip flexors, lower back while you keep the movement controlled.
How many sets and reps should I do for the Assisted Hanging Knee-Raise Throw-Down?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Assisted Hanging Knee-Raise Throw-Down strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.