Hanging wind sprint

The hanging wind sprint is a dynamic abdominal exercise that combines a sprinting motion with an alternating hanging knee-raise. It can be performed hanging from a bar, on a dip station or parallel bars, or if grip strength is a limitation, by placing the elbows in ab straps. If hanging from a straight bar is uncomfortable to the wrists or shoulders, you can also perform them hanging with a neutral grip (palms facing one another).


  1. More difficult and time-efficient than high-rep ab exercises
  2. Can be performed for time or reps
  3. Can be performed on a number of different hanging implements

Hanging wind sprint Images


Hanging wind sprint Instructions

Hanging wind sprint muscle diagram
  1. Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
  2. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs.3
  3. Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
  4. Continue alternating between legs until the set is complete.