Hanging Oblique Knee Raise
Hanging Oblique Knee Raise Exercise Description
The hanging oblique knee raise is a bodyweight core exercise that targets the external and internal obliques with assistance from the rectus abdominis and hip flexors. From an active hang on a pull-up bar, you raise both knees while rotating the pelvis and trunk toward one side, then lower under control and repeat to the other side. The movement blends hip flexion with controlled spinal flexion and rotation, training the obliques to pull the pelvis toward the ribcage while you stabilize the shoulders and torso. Maintaining scapular depression, a braced midsection, and a neutral head position limits swinging and helps you direct the work to the trunk rather than relying on momentum. It’s appropriate for lifters who can hang comfortably with an engaged grip and stable shoulders.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, 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: Female
How To Do The Hanging Oblique Knee Raise Exercise
‘- Grip a pull-up bar slightly wider than shoulder-width with an overhand grip; feet clear the floor.
– Establish an active hang: depress and lightly retract the scapulae, ribs down, elbows straight.
– Brace the abdominal wall and set a slight posterior pelvic tilt (pubic bone toward ribs).
– Keeping shoulders square to the bar, exhale gently and flex the hips to lift both knees.
– As knees rise, rotate the pelvis and trunk to bring the knees toward one side (toward the elbow).
– Raise only as high as you can without losing the active hang or arching the low back.
– Pause briefly with control; avoid kipping or swinging.
– Lower by reversing the rotation and extending the hips, returning to the active hang without relaxing the shoulders.
– Repeat to the opposite side, keeping motion smooth and symmetrical.
– Common checkpoints: neck neutral (eyes forward), legs move as a unit, no shrugging, no knee lift without trunk rotation.
Hanging Oblique Knee Raise Tips
‘- Grip the bar slightly wider than shoulder-width with an overhand grip and let your feet fully clear the floor.
– Establish an active hang by depressing and lightly retracting your shoulder blades with elbows straight.
– Keep your ribs down and brace your abdominal wall before you start lifting your knees.
– Set a slight posterior pelvic tilt by drawing your pubic bone toward your ribs.
– Keep your shoulders square to the bar while you flex the hips to lift both knees.
– As your knees rise, rotate your pelvis and trunk to bring the knees toward one side, aiming them toward the elbow.
– Only lift as high as you can while maintaining the active hang and without arching your lower back.
– Pause briefly at the top and avoid kipping or swinging to move your legs.
– Lower by reversing the rotation and extending your hips, returning to the active hang without relaxing your shoulders.
– Keep your neck neutral (eyes forward), move the legs as a unit, avoid shrugging, and don’t lift the knees without trunk rotation.
Hanging Oblique Knee Raise Beginner Introduction
The hanging oblique knee raise is a bodyweight core movement performed on a pull-up bar, emphasizing the side abs with help from the abs and hip flexors. The lifter hangs with the shoulders set and grip working, then brings both knees upward while the hips and midsection gently twist toward one side, then the other. This combination of lifting the legs and turning the torso challenges the muscles that wrap around the waist from multiple directions, rather than only straight up and down.
Because the body is suspended from the bar, the shoulders and upper body stay organized and steady while the lower half moves. This encourages strong involvement from the trunk to lift and rotate the legs, instead of relying on swinging. A calm, controlled rhythm, a steady head position, and legs traveling together all help the effort stay centered in the core. The exercise generally suits people who already feel confident hanging from a bar with solid grip strength and comfortable shoulder stability.