How to do the Hanging Oblique Knee Raise
Hanging Oblique Knee Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques.
Hanging Oblique Knee Raise demonstration · © GymiaFit
Hanging Oblique Knee Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hanging Oblique Knee Raise step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
- 3Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 4Repeat on the other side, twisting your torso in the opposite direction.
- 5Continue alternating sides for the desired number of repetitions.
Hanging Oblique Knee Raise — questions
What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise primarily targets the Abs. It also recruits the Obliques as secondary movers.
What equipment do I need for the Hanging Oblique Knee Raise?
None — the Hanging Oblique Knee Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hanging Oblique Knee Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hanging Oblique Knee Raise?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hanging Oblique Knee Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.