Hanging Oblique Knee Raise

Hanging Oblique Knee Raise Exercise Description

The Hanging Oblique Knee Raise is a bodyweight core exercise performed from a bar hang that combines hip flexion with controlled trunk flexion and rotation. Primary work is done by the external and internal obliques, with assistance from the rectus abdominis and hip flexors to lift the knees; the lats, scapular stabilizers, and forearms maintain a steady hang. The goal is to lift the knees toward one side without swinging, using the obliques to rotate the pelvis and ribcage while keeping the shoulders stable. An active hang (scapular depression) and a lightly posteriorly tilted pelvis help keep the lumbar spine from overextending. Expect a small, smooth range at first; prioritize control and alignment over height to keep tension on the intended muscles.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Iliacus, Psoas Major, Rectus Abdominis
Stabilizing Muscles: Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Latissimus Dorsi, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Rotational
Muscle Position: Lateral
Gender: Male

How To Do The Hanging Oblique Knee Raise Exercise

‘- Grip a pull-up bar with an overhand grip about shoulder-width; wrap thumbs for security.
– Set an active hang: arms straight, shoulder blades gently depressed, ribs down, neck neutral.
– Create a light hollow position: legs together, feet slightly in front to minimize swing.
– Brace the abdomen; lightly posteriorly tilt the pelvis.
– Drive the knees up by flexing at the hips while curling the pelvis upward.
– As the knees rise, rotate the pelvis and torso so the knees travel toward the right elbow; keep shoulders square and packed.
– Pause briefly at the top without bouncing or kipping.
– Lower the legs on the same diagonal with control, returning to neutral hang.
– Repeat to the left side, alternating sides with the same tempo and range.
– Keep movement slow and smooth; exhale on the lift, inhale on the controlled lower.
– Maintain straight elbows, relaxed grip tension (no death grip), and avoid shrugging toward the ears.
– Stop the set if you cannot prevent swinging, lumbar arching, or abrupt twisting.

Hanging Oblique Knee Raise Tips

‘- Grip the bar about shoulder-width with an overhand grip and wrap your thumbs for security.
– Set an active hang with arms straight, shoulder blades gently depressed, ribs down, and neck neutral.
– Keep legs together with feet slightly in front to help minimize swinging.
– Brace your abdomen and lightly posteriorly tilt your pelvis to prevent excessive lumbar arching.
– Drive the knees up by flexing at the hips while curling the pelvis upward, rather than swinging.
– As the knees rise, rotate the pelvis and torso so the knees travel toward the target elbow while keeping the shoulders square and packed.
– Pause briefly at the top position without bouncing or kipping.
– Lower the legs along the same diagonal path with control until you return to a neutral hang.
– Alternate sides with the same tempo and range of motion on each repetition.
– Keep the movement slow and smooth, exhaling on the lift and inhaling on the controlled lower.
– Maintain straight elbows, avoid shrugging toward the ears, and keep a relaxed (not crushing) grip.
– Stop the set if you can no longer prevent swinging, lumbar arching, or abrupt twisting.

Hanging Oblique Knee Raise Beginner Introduction

The Hanging Oblique Knee Raise is a hanging core exercise that blends a knee lift with a turning motion through the midsection. It is performed using bodyweight on a bar, with the person suspended and the knees traveling diagonally toward one side. The main effort comes from the side abs, supported by the abs and hip flexors to bring the legs up. The back muscles around the shoulders and the forearms support a steady hold on the bar so the upper body stays organized while the lower body moves.

This movement highlights control, precision, and smooth rotation rather than big, explosive swings. The hips subtly curl under as the knees rise, guiding the pelvis and ribcage to turn toward one elbow while the shoulders remain level and stable. The motion then reverses along the same path before alternating to the opposite side. The range often feels compact at first, with an emphasis on steady tension, even breathing, and a calm, consistent rhythm to challenge the core without relying on momentum.