Arm Slingers Hanging Bent Knee Legs
Learn how to do the Arm Slingers Hanging Bent Knee Legs with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Shoulders, Back.
How to Do the Arm Slingers Hanging Bent Knee Legs
Follow these steps to perform the Arm Slingers Hanging Bent Knee Legs with correct form:
- 1Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- 2Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- 3Slowly lower your legs back down to the starting position.
- 4Repeat for the desired number of repetitions.
Arm Slingers Hanging Bent Knee Legs Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Arm Slingers Hanging Bent Knee Legs?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Arm Slingers Hanging Bent Knee Legs work?
The Arm Slingers Hanging Bent Knee Legs primarily targets your Abs. Secondary muscles worked include Shoulders, Back. This makes it an effective exercise for developing your waist.
Do I need equipment for the Arm Slingers Hanging Bent Knee Legs?
No. The Arm Slingers Hanging Bent Knee Legs is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Arm Slingers Hanging Bent Knee Legs with proper form?
Start by Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. Slowly lower your legs back down to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Arm Slingers Hanging Bent Knee Legs?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Arm Slingers Hanging Bent Knee Legs?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Arm Slingers Hanging Bent Knee Legs best for?
The Arm Slingers Hanging Bent Knee Legs fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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