What muscles does the Knee Tuck (Hanging) work?

The Knee Tuck (Hanging) primarily works your mięsień prosty brzucha and zginacze bioder. It also recruits your przedramiona and najszersze grzbietu as secondary movers.

What equipment do I need for the Knee Tuck (Hanging)?

None. The Knee Tuck (Hanging) is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Knee Tuck (Hanging)?

A typical prescription for the Knee Tuck (Hanging) is 3–4 sets of 12–15 reps. Rest about 45–60 seconds between sets.

Is the Knee Tuck (Hanging) good for beginners?

The Knee Tuck (Hanging) is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Core

Knee Tuck (Hanging).

Przyjazna dla początkujących odmiana unoszenia nóg w zwisie.

ŚredniozaawansowanyDrążek

Liczby

Serie

3–4

Reps

12–15

Przerwa

45–60

Mięśnie

Primary

Mięsień prosty brzucha · Zginacze bioder

Secondary

Przedramiona · Najszersze grzbietu

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Zawiśnij na drążku.
Krok 02
Przyciągnij kolana do klatki piersiowej.
Krok 03
Zatrzymaj ruch i mocno napnij brzuch.
Krok 04
Opuść powoli.
Krok 05
Powtórz.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Nie używaj pędu.
Utrzymuj barki aktywne.
Kontroluj fazę negatywną.

Common questions

Questions, answered.

What is the Knee Tuck (Hanging)?: Przyjazna dla początkujących odmiana unoszenia nóg w zwisie.
What muscles does the Knee Tuck (Hanging) work?: The Knee Tuck (Hanging) primarily works your mięsień prosty brzucha and zginacze bioder. It also recruits your przedramiona and najszersze grzbietu as secondary movers.
What equipment do I need for the Knee Tuck (Hanging)?: None. The Knee Tuck (Hanging) is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Knee Tuck (Hanging)?: A typical prescription for the Knee Tuck (Hanging) is 3–4 sets of 12–15 reps. Rest about 45–60 seconds between sets.
Is the Knee Tuck (Hanging) good for beginners?: The Knee Tuck (Hanging) is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.