Hanging Parallel-Bar Oblique Knee Raise

1. Setup:

   • Find a pair of parallel bars that are sturdy and stable.

   • Ensure the bars are at a height that allows you to comfortably hang with your feet off the ground.

2. Starting Position:

   • Position yourself between the parallel bars.

   • Grasp the bars with an overhand grip (palms facing away) at shoulder-width apart.

   • Jump or step up to grab the bars securely and lift your body off the ground, allowing your legs to hang straight down.

   • Keep your arms straight and shoulders engaged.

3. Engaging Your Core:

   • Tighten your core muscles and maintain a straight line from your head to your toes.

   • Your body should remain straight with no swinging. Use your core to stabilize.

4. Executing the Movement:

   • Bend your knees and lift them toward one side of your body (left or right), aiming to bring them toward your hips.

   • Focus on using your obliques to pull your legs to the side while keeping your shoulders stable.

   • Hold for a brief moment at the top of the movement to engage the muscles fully.

5. Returning to Start:

   • Slowly lower your legs back to the starting position with control, returning to a straight leg position.

   • Avoid swinging; use your core muscles to keep the movement stable.

6. Repetition:

   • Perform 8-12 repetitions on one side before switching to the other side.

   • Aim for 2-3 sets, resting for about 60 seconds between each set.

Tips:

• Focus on controlled movements rather than speed.

• If you’re new to this exercise, consider starting with bent knees to reduce difficulty.

• Always warm up properly before performing this exercise to prevent injury.