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Exercise 1761 · REF BaE7O6U

Hanging Oblique Knee Raise exercise animation

Hanging Oblique Knee Raise

Category
Waist
Equipment
Body Weight
Target
Abs

Angling the knees to one side while hanging brings the obliques into what's normally a straight-line hip flexor and ab movement. Alternating sides through a set trains rotational core control in a way a standard straight hanging raise doesn't touch.

How to Do the Hanging Oblique Knee Raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
  3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  4. Repeat on the other side, twisting your torso in the opposite direction.
  5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Hanging Oblique Knee Raise primarily targets the Abs, with Obliques as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the Hanging Oblique Knee Raise?
The Hanging Oblique Knee Raise is done with no equipment — just body weight.
What's a good alternative to the Hanging Oblique Knee Raise?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.