60 minute advanced ab workout with a pull up bar at home

Here's everything you need to try our 60 minute advanced ab workout with a pull up bar at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Hanging Knee Raise with Pause
  • Hanging L-Sit Hold
  • Hanging L to Straddle
  • Circuit 2
  • Chin Over Bar Hold
  • Straddle L Hang
  • Hanging Knee Raises
  • Circuit 3
  • L Hang
  • Hanging Leg Raises With Legs Straight

Circuit 1

Complete this round 3 times.

Hanging Knee Raise with Pause

Complete 12 repetitions

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Core
Trunk
Anterior Core

Hanging knee raises with pause are an excellent anterior core exercises for intermediate and advanced individuals.

Benefits of Hanging Knee Raise with Pause

The main benefit is the strengthening of the anterior core muscles. They require a great deal of core stability to be performed correctly and therefore help create adaptations to strengthen the anterior core.

How To Do Hanging Knee Raise with Pause

  1. Hang from a bar with active shoulders, keeping your feet and knees together.
  2. using your abdominal muscles, lift your knees to your chest, pausing at the top of the movement.
  3. Slowly move back to the start position and perform the amount of repetitions required.

Coaching Tips For Hanging Knee Raise with Pause

Follow these cues to perform Hanging Knee Raise with Pause correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals
  • Raising the knees as high as possible without moving the hips.

Hanging L-Sit Hold

Complete 35 seconds

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Core
Trunk
Anterior Core

Coaching Tips For Hanging L-Sit Hold

Follow these cues to perform Hanging L-Sit Hold correctly:

  • Keep an active hang position throughout
  • Keep the feet and knees together
  • Point the toes if able.

Hanging L to Straddle

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Hanging L to Straddle

Follow these cues to perform Hanging L to Straddle correctly:

  • Move fluidly from an L hang to a hanging straddle with a slight pause in each the L and straddle positions
  • Keep the legs raised throughout all reps.

Circuit 2

Complete this round 3 times.

Chin Over Bar Hold

Complete 20 seconds

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Core
Trunk
Shoulder Stability

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Straddle L Hang

Complete 15 seconds

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Core
Trunk
Anterior Core

Coaching Tips For Straddle L Hang

Follow these cues to perform Straddle L Hang correctly:

  • Maintain an active hang throughout
  • Try and keep the legs straight and point the toes
  • This is a very challenging exercise, skip if you cannot perform it to a high standard.

Hanging Knee Raises

Complete 12 repetitions

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Core
Trunk
Anterior Core

Hanging knee raises are a very effective way for intermediate and advanced individuals to develop their anterior core musculature.

Benefits of Hanging Knee Raises

The primary benefit of hanging knee raises is developing the strength in their anterior core. Secondarily it can also improve grip strength, shoulder stability and upper back endurance, all of which come from the effect of hanging from the bar.

How To Do Hanging Knee Raises

  1. Find a stable active hang position, with the shoulders tight, a posterior pelvic tilt, the core musculature activated and ready to work.
  2. Squeeze the knees together and tense the glutes.
  3. Lift the knees towards the chest.
  4. Slowly return the knees back to the starting position.

Coaching Tips For Hanging Knee Raises

Follow these cues to perform Hanging Knee Raises correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals.

Circuit 3

Complete this round 3 times.

L Hang

Complete 15 seconds

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Core
Trunk
Anterior Core

Coaching Tips For L Hang

Follow these cues to perform L Hang correctly:

  • Maintain an active hang throughout
  • Keep the knees and the toes together at all times.

Hanging Leg Raises With Legs Straight

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

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This workout was made by Sean Klein

Sean Klein

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