How to do proper classic Hanging Knee Raise (HKR) with Pullups Bar (PB) or Dips Bar (DB) ?

1. Find a stable pullups/dips bar and hang from it with your arms fully extended and your palms facing away from your body if pullups bar or facing each other if dips bar.
2. Lift your knees towards your chest so that your knees are bent and thighs are parallel to the ground, keeping your back straight.
3. Pause briefly at the top of the movement, then slowly lower your knees back down to the starting position, maintaining control throughout.
4. Avoid swinging or using momentum to lift your knees and focus on using your abdominal muscles to perform the movement.
5. Repeat the exercise for the desired number of repetitions, inhaling as you lift your knees and exhaling as you lower them.

How to do proper classic Hanging Knee Raise with twist (HKR_twist) and Pullups Bar (PB) or Dips Bar (DB) ?

1. Find a stable pullups/dips bar and hang from it with your arms fully extended and your palms facing away from your body if pullups bar or facing each other if dips bar.
2. Lift your knees towards your chest so that your knees are bent and thighs are parallel to the ground, keeping your back straight.
3. Twist your hips to one side, bringing your knees towards your elbow on that side.
4. Slowly lower your legs back to the starting position.
5. Twist your hips to the other side, bringing your knees towards your opposite elbow.
6. Slowly lower your legs back to the starting position.
7. Repeat the movement, alternating sides with each repetition, inhaling as you lift your knees and exhaling as you lower them and avoid swinging or using momentum to lift your legs.

How to do proper classic Hanging Leg Raise (HLR) with Dips Bar (DB) ?

1. Hang from a dips bar, ensuring that your forearms are parallel and touch the bar forming an angle of 90 degrees with the upper arms.
2. Slowly lift your legs together towards your chest, bending at the hips and keeping your knees straight.
3. Continue to lift your legs until they are parallel to the floor or as high as you can comfortably go.
4. Hold the position for a moment, then slowly lower your legs back down to the starting position with control.
5. Repeat the movement for the desired number of reps, by inhaling as you lift your legs and exhaling as you lower them.

How to do proper classic Hanging Leg Raise (HLR) with Pullups Bar (PB) ?

1. Begin by hanging from a pull-up bar with your arms fully extended.
2. Keep your legs straight and together, and raise them up in front of you, keeping them parallel to the ground, without bending your knees.
3. Pause at the top of the movement, squeezing your lower abs, before slowly lowering your legs back down to the starting position.
4. Avoid swinging your body or using momentum to lift your legs. Keep your core tight and controlled throughout the movement.
5. Repeat for the desired number of reps, focusing on maintaining proper form, inhaling as you lift your legs and exhaling as you lower them.