{"id":6442,"date":"2026-10-17T14:11:22","date_gmt":"2026-10-17T12:11:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6442"},"modified":"2026-10-17T14:11:22","modified_gmt":"2026-10-17T12:11:22","slug":"releves-de-genoux-en-suspension","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/","title":{"rendered":"Relev\u00e9s de genoux en suspension"},"content":{"rendered":"<p>Malgr\u00e9 son nom, le relev\u00e9 de genoux en suspension n\u2019est pas un exercice pour les jambes : il cible les abdominaux. Pour l\u2019effectuer, tu te tiens \u00e0 une barre de traction et fl\u00e9chis les jambes au niveau des genoux et des hanches afin de relever les genoux.<\/p>\n<p>La variante en suspension est une alternative au <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6435\">relev\u00e9 de genoux \u00ab classique \u00bb sur une machine<\/a>. Dans la version standard, tes coudes reposent sur les accoudoirs de l\u2019appareil, ce qui soulage en partie tes mains et tes bras. Elle est donc plus facile que la variante en suspension d\u00e9crite ici.<\/p>\n<p>Pour une option encore plus avanc\u00e9e, tu peux essayer le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6439\">relev\u00e9 de genoux allong\u00e9 \u00e0 la poulie<\/a>. Il n\u00e9cessite toutefois une grande station \u00e0 poulies.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>L\u2019un des grands avantages du relev\u00e9 de genoux en suspension est sa polyvalence. Il n\u2019existe pas une seule fa\u00e7on valable pour tous d\u2019effectuer cet exercice : tout d\u00e9pend des muscles que tu veux cibler.<\/p>\n<p>La vid\u00e9o ci-dessous pr\u00e9sente diff\u00e9rentes variantes. Tu peux, par exemple, effectuer l\u2019exercice les jambes tendues ou les hanches bloqu\u00e9es afin de solliciter les abdominaux diff\u00e9remment. Tu peux \u00e9galement cibler les obliques en d\u00e9pla\u00e7ant les genoux sur le c\u00f4t\u00e9.<\/p>\n<p>Les instructions suivantes expliquent le relev\u00e9 de genoux avec les hanches et les genoux fl\u00e9chis. Monte les genoux aussi haut que possible afin de faire \u00e9galement travailler tes hanches.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Pr1ieGZ5atk\" \/><meta itemprop=\"duration\" content=\"PT4M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-10T18:13:59Z\" \/><meta itemprop=\"name\" content=\"Hanging Leg Raise | HOW-TO\" \/><meta itemprop=\"description\" content=\"The hanging leg raise is one of the best ab, oblique and core exercises you can do. Today, I\u2019m going to show you how to do a hanging leg lift exercise and the best ways to modify the movement for beginners and advanced trainees. We are also going to cover some alterations that can be made to make the exercise target more the abs, obliques or even hip flexors if desired. 60% off all AX programs - http:\/\/athleanx.com\/x\/373-workouts Subscribe to this channel here - http:\/\/bit.ly\/2b0coMW The hanging leg raise is definitely one of the more difficult ab exercises you can perform. This is because the external resistance that you are forced to lift is substantial because the weight of the legs is significant. That does not mean that you cannot make the exercise easier and possible for even beginners however. This is done by lifting the legs bent as opposed to straight. The shortening of the moment arm makes it less work for the abs to have to lift the weight of the legs. To perform the exercise, grasp a bar with an overhand grip and hang straight down. Depending on which area of the core you wish to focus on, you will initiate the upward motion of the lower body accordingly. For instance, if you want to develop more hip flexor strength then you would want to hinge at the hip socket and aim to keep your legs in a position at or above parallel to the ground throughout. Some people are confused as to why you would want to strengthen the hip flexors. If you are someone that incurs repeated quad strains then likely the reason is that your deep hip flexors like your psoas and iliacus are weak muscles. Strengthening them with direct lifts here will go a long way to fortifying you against recurrent strains of your quadriceps. Next, the hanging leg lift is a tremendous lower abs exercise. This is best hit by focusing on the initiation of the move from the pelvis rather than the hips. Here your goal is to lift the pelvis and curl it up as you raise your legs. Ideally, you want to be able to curl your hips so much that your rear end is facing out in front of you at the top of the lift. Going too far and trying to touch your toes to the bar actually takes the work off of the abs and negates the effectiveness of the exercise in end range. Back off a bit at the top and go no higher than shoulder height with your feet for the best impact on your abs. Finally, you can hit your obliques hard by initiating the lift from the ribcage. Watch as the obliques are activated throughout every rep simply by focusing less on the pelvis and legs and more on bending the body at the bottom of the rib cage and getting a slight twist to activate the obliques. If you are looking for more exercise tutorial videos and want to get a complete workout program with step by step instructions on how to get the most out of every exercise, be sure to head to http:\/\/athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and stop overlooking the small details that make every exercise more effective today. If you are looking for more how to perform hanging leg raises and other exercises, be sure to subscribe to our channel here on youtube at http:\/\/youtube.com\/user\/jdcav24 and turn on notifications so you never miss a video as it comes out.\"><div class=\"lyte-wrapper\" title=\"Hanging Leg Raise | HOW-TO\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Pr1ieGZ5atk\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_Pr1ieGZ5atk\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Hanging Leg Raise | HOW-TO<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Pr1ieGZ5atk\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FPr1ieGZ5atk%2F0.jpg\" alt=\"Hanging Leg Raise | HOW-TO\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Si tu en utilises, fixe solidement les sangles pour les bras \u00e0 la barre de traction.<\/p>\n<p class=\"num\">Sans sangles : saisis la barre de traction avec les mains et laisse ton corps pendre. Avec des sangles : place les bras dans les sangles, tends les mains vers leur point de fixation et laisse ton corps pendre.<\/p>\n<p class=\"num\">Contracte les abdominaux et garde le dos droit.<\/p>\n<p class=\"num\">Rel\u00e8ve les genoux en fl\u00e9chissant simultan\u00e9ment les hanches et les genoux.<\/p>\n<p class=\"num\">Monte les genoux aussi haut que possible. Pour cela, fl\u00e9chis davantage les hanches \u00e0 la fin du mouvement et enroule l\u00e9g\u00e8rement le buste comme pour un crunch.<\/p>\n<p class=\"num\">Redescends lentement les genoux tout en \u00e9tendant les hanches.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Deux erreurs principales reviennent souvent lors du relev\u00e9 de genoux en suspension :<\/p>\n<ol>\n<li>En raison de la position suspendue, tu as besoin d\u2019une prise solide. Plus tu fais de r\u00e9p\u00e9titions, plus l\u2019exercice devient difficile pour tes mains et tes bras, ce qui peut entra\u00eener une mauvaise ex\u00e9cution. Les \u00ab ab straps \u00bb, ou sangles pour les bras, les soulagent dans ce cas. Si tu pr\u00e9vois d\u2019int\u00e9grer r\u00e9guli\u00e8rement cet exercice \u00e0 ton programme, il vaut la peine d\u2019envisager l\u2019achat de cet \u00e9quipement.<\/li>\n<li>Comme pour de nombreux exercices, l\u2019utilisation de l\u2019\u00e9lan peut fausser le mouvement. Si tu ne peux plus faire de r\u00e9p\u00e9titions, balancer les jambes vers le haut ne t\u2019aidera pas. Veille \u00e0 effectuer chaque r\u00e9p\u00e9tition proprement et de fa\u00e7on contr\u00f4l\u00e9e.<\/li>\n<\/ol>\n","protected":false},"featured_media":6447,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"hard","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Relev\u00e9s de genoux suspendus, Mont\u00e9es de genoux \u00e0 la barre","target-muscles":498,"equipment":[5070],"muscles":[5393],"supporting-muscles":[],"training-type":[],"training-plans":[5493],"alternative_exercises":[6643,6435,6439,6554,6930,7714,8017]},"yoast_head":"<title>Relev\u00e9s de genoux en suspension | Training.fit<\/title>\n<meta name=\"description\" content=\"Relev\u00e9s de genoux en suspension : d\u00e9couvre les options \u00e0 la barre et avec sangles de soutien. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Relev\u00e9s de genoux en suspension\" \/>\n<meta property=\"og:description\" content=\"Relev\u00e9s de genoux en suspension : d\u00e9couvre les options \u00e0 la barre et avec sangles de soutien. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/haengendes-knieheben.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>","yoast_head_json":{"title":"Relev\u00e9s de genoux en suspension | Training.fit","description":"Relev\u00e9s de genoux en suspension : d\u00e9couvre les options \u00e0 la barre et avec sangles de soutien. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/","og_locale":"fr_FR","og_type":"article","og_title":"Relev\u00e9s de genoux en suspension","og_description":"Relev\u00e9s de genoux en suspension : d\u00e9couvre les options \u00e0 la barre et avec sangles de soutien. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","og_url":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/","og_site_name":"Training.fit","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/01\/haengendes-knieheben.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/","url":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/","name":"Relev\u00e9s de genoux en suspension | Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-17T12:11:22+00:00","dateModified":"2026-10-17T12:11:22+00:00","description":"Relev\u00e9s de genoux en suspension : d\u00e9couvre les options \u00e0 la barre et avec sangles de soutien. Apprends la technique pas \u00e0 pas et rep\u00e8re les erreurs \u00e0 \u00e9viter.","inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-en-suspension\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6442"}],"collection":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":9,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6442\/revisions"}],"predecessor-version":[{"id":28216,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6442\/revisions\/28216"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/8017"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/7714"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6930"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6554"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6439"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6435"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6643"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/5493"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5393"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5070"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media\/6447"}],"wp:attachment":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media?parent=6442"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskelgruppe?post=6442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}