Hanging Oblique Knee Raise
- Target muscle
- Iliopsoas, Obliques
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Quadriceps, Rectus Abdominis, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The hanging oblique knee raise is a bodyweight core exercise that targets the obliques and the iliopsoas (hip flexors), with the rectus abdominis, adductors, and quadriceps assisting. Hanging from a bar, you raise your knees up and to one side, building rotational and side-flexion strength through the waist.
How to do the Hanging Oblique Knee Raise
- 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and your body relaxed.
- 2Brace your core and engage your shoulders to stop excessive swinging before you begin.
- 3Bend your knees and raise them up and toward one side, twisting at the waist to bring your hips slightly off centre.
- 4Continue lifting until your knees pass hip height and you feel your oblique on that side contract.
- 5Pause briefly at the top without swinging or using momentum.
- 6Lower your knees under control back to the hanging start position.
- 7Complete your reps on one side, then switch to raise your knees toward the opposite side.
- 8Finish your set and step down from the bar with control.
Form tips
- Move slowly and deliberately so the obliques do the work instead of momentum from a kipping swing.
- Keep your shoulders pulled down and away from your ears to protect them and stay stable on the bar.
- Exhale as you raise your knees and twist, and inhale as you lower back to the start.
- Use a controlled tempo on the way down rather than dropping your legs, keeping tension on the waist.
- If your grip gives out before your core, use lifting straps so the obliques are the limiting factor.
Common mistakes
- Swinging the body to fling the knees up, which uses momentum instead of the obliques and reduces the training effect.
- Only raising the knees straight up without twisting, which turns it into a standard knee raise and skips the oblique work.
- Dropping the legs quickly on the way down, losing tension and wasting the most productive part of the rep.
- Shrugging the shoulders up toward the ears while hanging, which stresses the shoulder joints and reduces stability.
- Raising the knees only slightly so they stay below hip height, which keeps the obliques from fully contracting.
Frequently asked questions
What muscles does the hanging oblique knee raise work?
It primarily targets the obliques and the iliopsoas (hip flexors), with the rectus abdominis, adductors, quadriceps, gluteus medius, and other hip muscles assisting as you raise and twist your knees.
Is the hanging oblique knee raise good for beginners?
It can be, but it requires enough grip and core strength to hang and control the movement. Beginners can start with lying or captain's chair oblique knee raises before progressing to a full hang.
How do I stop swinging during the exercise?
Brace your core and engage your shoulders before you start, move slowly without using momentum, and pause briefly at the top of each rep. Lowering under control also keeps the swing in check.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–15 controlled reps per side works well. Focus on quality of the twist and a full range of motion rather than chasing high numbers.
