Térdemelés bordásfalon
Hang from the wall bars and raise the knees by curling the pelvis, with the abdominals controlling the swing. Main target: abdominals. Starting point: 3 × 8–12 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Térdemelés bordásfalon, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Check the top rung, grip with both hands, let the legs hang clear and prepare a stable step-down.
Execution
- Start from a quiet hang, bend the knees and bring them toward the ribs as the tailbone curls forward; lower slowly to still legs.
Range, tempo and breathing
- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not kick, swing between reps or pull only with the hip flexors while the pelvis stays loose. Raise bent knees lower and reset the hang.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.