Exercise guide · Advanced · Compound

Declined Assisted Hanging Knee Raise with Throw Down: How to Do It & Muscles Worked

The assisted hanging knee raise with throw down is an advanced core exercise that targets the abdominal muscles, with additional engagement of the hip flexors and lower back.

Primary muscles
Abs
Secondary muscles
Quads
Equipment
Assisted
Level · type
Advanced · Compound
Demonstration of the declined assisted hanging knee raise with throw down
Front view: muscles worked by the declined assisted hanging knee raise with throw down. Primary: abs. Secondary: quads.
Back view: muscles worked by the declined assisted hanging knee raise with throw down. Primary: abs. Secondary: quads.
Primary Secondary

How to do the declined assisted hanging knee raise with throw down

  1. Step 1: Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Step 2: Engage your core and lift your knees towards your chest, keeping your legs together.
  3. Step 3: Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. Maintain declined form throughout.
  4. Step 4: Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the declined assisted hanging knee raise with throw down by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Declined Assisted Hanging Knee Raise with Throw Down alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.