How to do the Hanging Oblique Knee Raise
CoreAbsBodyweightIntermediate
The hanging oblique knee raise is one of the most effective ways to build rotational core strength and carve definition through the side wall of your abs. Master this movement and you will develop the stability and control that carries over to every athletic and lifting pursuit.
Add this to my personalized plan →Muscles worked
Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Dead hang from the bar with a shoulder-width grip, brace your core and eliminate all body swing before you begin.
- Draw your knees up and rotate them together toward one armpit, initiating the movement from your obliques not your hip flexors.
- Pause briefly at the top of the rotation with your knees as high as your hips or above to maximize muscle contraction.
- Lower your legs slowly under control back to the dead hang and repeat to the same side before switching, or alternate each rep.
Common mistakes
- Swinging the body to generate momentum — eliminate this by pausing at the dead hang between each rep so only muscle drives the movement.
- Letting the hips tilt forward instead of rotating laterally — consciously think about driving your knees toward your shoulder rather than straight up.
- Rushing the descent and losing tension — treat the lowering phase as half the work by taking at least two seconds to return to the start position.
Pro tip — Before you pull your knees up, exhale sharply and compress your ribcage down toward your pelvis to pre-activate the obliques, this internal bracing dramatically increases the rotational force you can generate and reduces lower back strain.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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