assisted hanging knee raise with throw down

Instructions

1. 1

   Step 1: Hang from a pull-up bar with your arms fully extended and your palms facing away from you.

2. 2

   Step 2: Engage your core and lift your knees towards your chest, keeping your legs together.

3. 3

   Step 3: Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.

4. 4

   Step 4: Allow your legs to swing back up and repeat the movement for the desired number of repetitions.