Hanging Oblique Knee Raise

Obliques, Abs, Hip flexorsPull-Up Bar

The hanging oblique knee raise hits your obliques and lower abs using a pull-up bar. It requires good body control and stabilization to prevent swinging.

How to do it

1Grab the bar with an overhand, shoulder-width grip and hang with your body fully extended.

2Engage your shoulders and core to keep your body completely still.

3Drive your knees up and slightly to the side by contracting your obliques.

4Pause briefly at the top of the movement.

5Lower your legs back down under control without swinging.

Common mistakes

Using momentum and swinging your body, taking tension off the abs.

Raising your knees without rotating your pelvis, which relies entirely on hip flexors.

Hanging passively on relaxed shoulders, placing unnecessary stress on the joints.

Breathing

Exhale as you lift your knees and inhale as you lower them.

Make it harder or easier

To make it easier, use a captain’s chair station for elbow support instead of hanging.

To make it harder, perform the raises with nearly straight legs.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.