Primary
Core
Secondary
Obliques, Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Rotation
Preview a first week that includes Hanging Oblique Knee Raise
MySetPlan shows you when to use Hanging Oblique Knee Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Hanging oblique knee raises target your obliques by bringing your knees toward each shoulder alternately while hanging from a bar. The rotation component engages your internal and external obliques more than standard hanging knee raises. This combines grip, shoulder, and rotational core demands.
When to use it
Use for oblique development for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Hang from a pull-up bar with arms extended. Engage your core and raise your knees toward one shoulder, rotating your pelvis. Lower with control and repeat to the opposite side. Minimize swinging by keeping movements controlled.
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We slot it into the right day with sets, reps, and progression you can follow.
Hang from a pull-up bar.
Engage your core for optimal results.
Raise knees toward one shoulder.
Lower with control for optimal results.
Raise to other shoulder.
Alternate sides for optimal results.
Targets obliques for optimal results.
Control the rotation.
Minimize swinging for optimal results.
Feel oblique contraction.
Use hanging oblique knee raises when standard hanging knee raises become easy and you want to add rotational challenge. They work well paired with regular leg raises or as an advanced oblique option in hanging core circuits.
Too much swinging for optimal results.
Bouncing or using momentum during the Hanging Oblique Knee Raise makes the movement harder to control and can shift work away from your Obliques. Use a load you can move smoothly through the intended range.
Not rotating enough.
Rotational exercises like the Hanging Oblique Knee Raise generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Dropping too fast for optimal results.
Rushing through the Hanging Oblique Knee Raise makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps per side. Rest 60s.
MySetPlan places Hanging Oblique Knee Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Hanging Oblique Knee Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Hanging Oblique Knee Raise
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Frequently Asked Questions About the Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Hanging Oblique Knee Raise include Rectus abdominis, Hip flexors, Grip, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
The Hanging Oblique Knee Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Hanging Oblique Knee Raise, the recommended approach depends on your goals. 3-4 sets of 10-12 reps per side. Rest 60s. For strength, use 8-10 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
The Hanging Oblique Knee Raise typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Hanging Oblique Knee Raise include: Russian Twist, Bicycle Crunch. These exercises target similar muscle groups as the Hanging Oblique Knee Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.