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Hanging Oblique Knee Raise

Hanging Oblique Knee Raise

The Hanging Oblique Knee Raise is a fantastic exercise that targets and strengthens the obliques, also known as the side muscles of the abdomen. This exercise primarily focuses on the rectus abdominis, but it also engages the lower back, hip flexors, and stabilizing muscles of the core. To perform the Hanging Oblique Knee Raise, you will need a pull-up bar or any stable overhead structure that you can hang from. Start by hanging from the bar using an overhand grip, with your arms about shoulder-width apart. Engage your core muscles by imagining pulling your belly button towards your spine. From this starting position, begin by lifting your knees towards your chest while simultaneously tilting your pelvis upward. As you raise your knees, twist your torso to one side, trying to bring your knees towards your opposite shoulder. This twisting motion engages the obliques and increases the challenge for your core muscles. Focus on controlling the movement and using your abdominal muscles to lift your knees instead of relying on momentum. Maintain a slow and controlled pace throughout the exercise, aiming for maximum muscle engagement. Remember to breathe consistently throughout the movement, exhaling as you lift your knees and inhaling as you lower them back to the starting position. Incorporating the Hanging Oblique Knee Raise into your workout routine can contribute to building a strong and defined midsection. Combine it with other core exercises and a well-balanced training program for optimal results. As always, listen to your body, progress at your own pace, and enjoy the journey towards a stronger core!


  • Start by hanging from a pull-up bar with your arms fully extended.
  • Bend your knees slightly and lift your feet off the ground.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Slowly raise your knees up towards your right side, aiming to bring them as close to your right elbow as possible.
  • Pause for a moment at the top of the movement, focusing on contracting your oblique muscles.
  • Lower your knees back down to the starting position.
  • Repeat the movement, this time raising your knees up towards your left side.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to breathe evenly throughout the exercise.
  • Keep your movements controlled and avoid swinging or using momentum.
  • To increase the difficulty, you can perform the exercise with straight legs instead of bent knees.
  • If you're new to this exercise, start with a lower number of reps and gradually increase as you get stronger.
  • Always consult with a healthcare professional before starting a new exercise program.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maximize its effectiveness.
  • Focus on pulling your knees up towards your chest using your oblique muscles.
  • Keep your shoulders relaxed and down throughout the movement to avoid straining your neck and upper back.
  • Control the lowering phase of the exercise to maintain tension in your oblique muscles.
  • Avoid swinging or using momentum to lift your knees, as this can reduce the targeting of your obliques.
  • Breathe continuously during the exercise, exhaling as you lift your knees and inhaling as you lower them.
  • If you find it too challenging to lift both knees at the same time, start by lifting one knee at a time and gradually progress.
  • Ensure proper grip on the hanging bar, with hands slightly wider than shoulder-width apart.
  • If you experience discomfort in your shoulders or wrists, consider using wrist wraps or grip assistance.
  • Always warm up before attempting hanging oblique knee raises to prepare your muscles and joints.

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