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    Hanging Knee Tucks: Physioball Squeeze, Ankle Weight


    Exercise Name: Hanging Knee Tucks: Physioball Squeeze, Ankle Weight


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    Primary Muscles:
    4+ MUSCLE GROUPS
    ABDOMINALS (ALL)
    ABDOMINALS-LOWER
    GRIP
    INNER THIGH
    LEGS (ACCESSORY, ALL)
    QUADS-VMO (VASTUS MEDIALIS OBLIQUE)

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    ANKLE WEIGHTS
    PHYSIOBALL

    Training Benefit:
    STRENGTH


    Starting Position: Attach an Ankle Weight to each ankle. Grasp overhead Bar with both hands, approximately shoulder width if Handles are not available. Keep the elbows straight throughout the entire movement. Extend both legs and hips. Have a Partner place a Physioball between both ankles. Squeeze the Physioball with both ankles and contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Lift the knees toward the chest (as high as possible). Return to the starting position and repeat.

    Tips
    : Shoulder, Low Back Precautions. Utilize the upper back and arm musculature to hang. Do not just dangle from the rack.

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