Hanging Oblique Knee Raise
Sculpt your obliques and strengthen your core with the Hanging Oblique Knee Raise.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Hanging Oblique Knee Raise
Assisted Hanging Knee Raise With Throw Down
Waist · Iliopsoas · Assisted
Assisted Hanging Knee Raise
Waist · Rectus Abdominis · Assisted
Leg Raise Oblique Crunch
Waist · Gluteus Medius · Body weight
Hanging Leg Hip Raise
Waist · Iliopsoas · Body weight
Description
An abdominal exercise that primarily targets the obliques, with secondary focus on the lower abs and hip flexors.
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How to do Hanging Oblique Knee Raise
- 01Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, and arms fully extended. Engage your lats slightly to maintain stability.
- 02Setup
Ensure your feet are off the ground and your knees are slightly bent. Keep your gaze forward and core engaged, maintaining a neutral spine.
- 03
Exhale as you slowly raise both knees towards your chest, simultaneously twisting your torso to bring your knees towards one side (e.g., your right elbow). Focus on contracting your obliques.
- 04
Hold the peak contraction briefly, feeling the squeeze in your side abdominal muscles.
- 05
Inhale as you slowly lower your legs back to the starting position with control, resisting gravity.
- 06
Alternate sides with each repetition or complete all reps on one side before switching, bringing your knees towards the opposite elbow on the next rep.
Tips
- Control the Descent: Avoid letting your legs drop quickly; control the lowering phase to maximize time under tension and engage your core throughout the entire movement.
- Focus on Oblique Contraction: Rather than just lifting your knees, actively think about driving your ribs towards your hips on the side you are twisting to, to fully engage your obliques.
- Maintain Grip Strength: If grip strength is a limiting factor, use wrist straps to allow your core to fatigue before your forearms.
- Breathing Pattern: Exhale forcefully as you lift your knees and twist, and inhale slowly as you return to the starting position; this helps engage your core more effectively.
Common mistakes
- Swinging Excessively: Using momentum to swing your legs up reduces oblique activation; instead, initiate the movement slowly and with control, focusing on core engagement.
- Not Twisting Enough: Failing to fully twist your torso limits oblique involvement; ensure you actively rotate your hips and knees towards your side to maximize the contraction.
- Arching the Lower Back: Allowing your lower back to arch excessively can strain your spine; keep your core tightly braced and pelvis tucked slightly to maintain a neutral spine.
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What muscles does Hanging Oblique Knee Raise work?
Hanging Oblique Knee Raise primarily targets Iliopsoas, Obliques. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Quadriceps, Rectus Abdominis, Sartorius, Tensor Fasciae Latae.
Is Hanging Oblique Knee Raise good for beginners?
Hanging Oblique Knee Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Hanging Oblique Knee Raise?
You need Body weight to perform Hanging Oblique Knee Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Hanging Oblique Knee Raise?
Control the Descent: Avoid letting your legs drop quickly; control the lowering phase to maximize time under tension and engage your core throughout the entire movement. Focus on Oblique Contraction: Rather than just lifting your knees, actively think about driving your ribs towards your hips on the side you are twisting to, to fully engage your obliques. Maintain Grip Strength: If grip strength is a limiting factor, use wrist straps to allow your core to fatigue before your forearms. Breathing Pattern: Exhale forcefully as you lift your knees and twist, and inhale slowly as you return to the starting position; this helps engage your core more effectively.
What are common mistakes when doing Hanging Oblique Knee Raise?
Swinging Excessively: Using momentum to swing your legs up reduces oblique activation; instead, initiate the movement slowly and with control, focusing on core engagement. Not Twisting Enough: Failing to fully twist your torso limits oblique involvement; ensure you actively rotate your hips and knees towards your side to maximize the contraction. Arching the Lower Back: Allowing your lower back to arch excessively can strain your spine; keep your core tightly braced and pelvis tucked slightly to maintain a neutral spine.
Related exercises
Lying Leg Cross
Waist · Adductor Brevis · Body weight
Hip Raise (bent knee)
Waist · Iliopsoas · Body weight
Incline Leg Hip Raise (leg straight)
Waist · Iliopsoas · Body weight
Hanging Straight Leg Hip Raise
Waist · Rectus Abdominis · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store