Hanging Oblique Knee Raise
Strengthen your core & obliques with Hanging Oblique Knee Raises! Target those hard-to-reach muscles for a more defined midsection.
The Hanging Oblique Knee Raise mainly works the core, with help from the biceps. You'll need: pull up bar.
Required Equipment
Hanging Oblique Knee Raise Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Side Biceps (brachialis); Hip Flexor (iliopsoas)
Hanging Oblique Knee Raise Variations and Alternatives
How to do the Hanging Oblique Knee Raise
Start: Find a sturdy pull-up bar and ensure it is securely fastened. Grip the bar with both hands at shoulder-width apart and allow your body to hang straight down.
Position: Stabilize your core and shoulders. Your legs should be together and straight down, with the feet slightly in front of your body.
Motion: While maintaining a controlled motion, bend your knees and lift them towards your chest, but twist your hips to bring your knees up to one side of your body to target the oblique muscles on the opposite side.
Return: Slowly lower your knees back to the starting position in the center, resisting the force of gravity on the downward motion for maximum muscle engagement.
Continue: Repeat the motion but lift your knees towards the opposite side to target the other set of oblique muscles.
Reps: Continue alternating sides for the desired number of repetitions and sets, ensuring you maintain proper form throughout the exercise.
Caution: Avoid swinging or using momentum to lift your knees; the power should come from your core muscles. Ensure you warm up before doing this exercise and cool down afterwards. If you experience any pain or discomfort, stop immediately and, if necessary, seek professional advice.
---
Hanging Oblique Knee Raise FAQs
What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise mainly works the core, with help from the biceps. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Hanging Oblique Knee Raise?
Pull up bar.
What are some Hanging Oblique Knee Raise variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Cable Hanging Leg Raise, Elbow Double-Knee Pull-Up and EZ-Bar Side Leg Pull-In Sit-Up.
Training calculators
Work out the numbers behind your training before your next session.