Hanging Oblique Knee Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCore · Core flexion
- Secondary muscles
- Obliques
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Steering the knees toward one elbow as they rise adds a rotational job for the obliques that the straight-up hanging knee raise never asks for. The twist invites swing, so pause briefly at the top of each side; alternating direction rep by rep keeps the set even and the torso quiet.
How to 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.
- Repeat on the other side, twisting your torso in the opposite direction.
- Continue alternating sides for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
- Obliques
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Hanging Oblique Knee Raise good for beginners?
Not as a starting point. The Hanging Oblique Knee Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Hanging Oblique Knee Raise?
If you cannot do the Hanging Oblique Knee Raise, try the Hanging Knee Raise, the Hanging Leg Raise or the Captain's Chair Twisting Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Hanging Oblique Knee Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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