Hanging Oblique Knee Raise
What Hanging Oblique Knee Raise really gives you is bracing strength that carries over, driven by pure bodyweight leverage.
How to do Hanging Oblique Knee Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat on the other side, twisting your torso in the opposite direction.
- Continue alternating sides for the desired number of repetitions.
Hanging Oblique Knee Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Hanging Oblique Knee Raise Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Hanging Oblique Knee Raise
Swap Hanging Oblique Knee Raise For
Hanging Oblique Knee Raise — Frequently Asked Questions
How do you do the Hanging Oblique Knee Raise?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Hanging Oblique Knee Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Oblique Knee Raise good for beginners?
Yes. The Hanging Oblique Knee Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hanging Oblique Knee Raise?
Try the Cable Kneeling Crunch, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
