Zirv Fitness
Strength exercise

Hanging Knee Raise (Oblique)

How to do it

  1. Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and legs together.
  2. Brace the core and set the shoulders down away from the ears before starting the rep.
  3. Raise the knees up and rotate them toward one side, bringing them toward the same-side ribs to bias the oblique muscles.
  4. Pause briefly at the top of the rotation before lowering back to a straight hang.
  5. Alternate the direction of rotation evenly across the set to work both sides.
  6. Exhale during the raise and rotation and inhale on the way down, avoiding the common fault of swinging the legs sideways instead of rotating from the core.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Core exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopDumbbell WoodchopHanging Windshield Wiper
Type
Strength
Primary muscles
Core, External Obliques
Measured in
Reps and weight