Hanging Oblique Knee Raise
Description
The hanging oblique knee raise is a core exercise where you hang from a pull-up bar and pull your knees up and to one side, alternating sides each rep. The rotational component heavily recruits the obliques in addition to the rectus abdominis and hip flexors.
Equipment Required
Hanging Oblique Knee Raise Instructions
- Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Pull your shoulders down and back. Brace your core. Keep your body still.
- Pull your knees up and to the right by contracting your left oblique and hip flexors.
- Continue until your knees are at roughly hip height on the right side. Squeeze your oblique.
- Lower your legs under control back to the hang.
- Pull your knees up and to the left on the next rep.
- Continue alternating sides. Avoid swinging — strict reps are essential.
- Repeat for the desired total reps (e.g., 20 = 10 per side).
Hanging Oblique Knee Raise Form & Visual
Hanging Oblique Knee Raise Benefits
- Builds the obliques and rotational core strength while hanging
- Develops grip and shoulder stability simultaneously
- Trains anti-rotation and rotation control
- More challenging than floor-based oblique work
- Excellent accessory for complete core development
- Carries over to sports requiring rotational power
Hanging Oblique Knee Raise Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Hip flexors
- Forearms and grip
- Latissimus dorsi (isometric)
Hanging Oblique Knee Raise Variations & Alternatives
- Hanging Leg Hip Raise (straight)
- Hanging Knees to Elbows
- Hanging Toes to Bar
- Twisted Leg Raise
- Hanging Windshield Wipers
- Captain’s Chair Oblique Raise
