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© 2025 Honcharuk Oleksandr

Mastery: Hanging Knee Raises — Stage 1 (Lying knee lift)

Stage goal: 10 Lying knee lift ➔ Transition to Stage 2
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 2 (Lifting knees while sitting on a bench)

Stage goal: 10 Lifting knees while sitting on a bench ➔ Transition to Stage 3
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 3 (Raising the knees in a vertical position (Bended))

Stage goal: 10 Raising the knees in a vertical position (Bended) ➔ Transition to Stage 4
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 4 (Raising the knees in a vertical position (Straight, 45°))

Stage goal: 10 Raising the knees in a vertical position (Straight, 45°) ➔ Transition to Stage 5
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 5 (Raising legs to 90° in height)

Stage goal: 10 Raising legs to 90° in height ➔ Transition to Stage 6
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 6 (Slow negative of raising legs in height)

Stage goal: 10 Slow negative of raising legs in height ➔ Transition to Stage 7
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hanging Knee Raises — Stage 7 (Raising the legs to the crossbar (bent knees))

Ultimate Goal: Full Element Mastery (Hanging Knee Raises)
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Progression Map: Hanging Knee Raises

  • Stage 1 ➔ 2 Transition standard
    10 Lying knee lift ➔ 1 Lifting knees while sitting on a bench
  • Stage 2 ➔ 3 Transition standard
    10 Lifting knees while sitting on a bench ➔ 1 Raising the knees in a vertical position (Bended)
  • Stage 3 ➔ 4 Transition standard
    10 Raising the knees in a vertical position (Bended) ➔ 1 Raising the knees in a vertical position (Straight, 45°)
  • Stage 4 ➔ 5 Transition standard
    10 Raising the knees in a vertical position (Straight, 45°) ➔ 1 Raising legs to 90° in height
  • Stage 5 ➔ 6 Transition standard
    10 Raising legs to 90° in height ➔ 1 Slow negative of raising legs in height
  • Stage 6 ➔ 7 Transition standard
    10 Slow negative of raising legs in height ➔ 1 Raising the legs to the crossbar (bent knees)
  • Stage 7 ➔ 8 Transition standard
    10 Raising the legs to the crossbar (bent knees) ➔ 1 Raising the legs to the crossbar (Straight)
  • 🏆 Final Full Element Mastery: Hanging Knee Raises
© 2025 Honcharuk Oleksandr
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