Hanging Bicycle Kick

A hanging abdominal exercise where you alternate knee drives towards opposite elbows while suspended from a bar, targeting core muscles with rotational emphasis.

Instructions

1. Hang from a pull-up bar with both arms fully extended, feet together, and legs straight down. Maintain an upright torso position.
2. Drive your right knee toward your left elbow while rotating your torso, keeping your left leg extended or slightly bent.
3. Return to the starting position and immediately alternate, driving your left knee toward your right elbow.
4. Continue alternating in a controlled manner, moving with purpose rather than swinging momentum.
5. Maintain a steady grip on the bar and avoid excessive swinging throughout the movement.
6. Perform for the desired number of repetitions.

Tips

• Focus on controlled movement rather than speed to maximize muscle engagement
• Keep your hanging grip strong and engage your lats to prevent excessive swinging
• Initiate the rotation from your core, not just your arms
• Maintain consistent breathing throughout the exercise
• Start with shorter sets and build duration as grip strength improves