Hanging Oblique Knee Raise
Primary
Core
Secondary
Obliques, Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Hanging Oblique Knee Raise targets your core through a rotational movement pattern. Use for oblique development for optimal results.
Everything You Need to Know About the Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise is a intermediate difficulty exercise that targets your Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for oblique development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Hanging Oblique Knee Raise work?
Primary
Secondary
Stabilizers
Step-by-step: Hanging Oblique Knee Raise
- 1
Hang from a pull-up bar.
- 2
Engage your core for optimal results.
- 3
Raise knees toward one shoulder.
- 4
Lower with control for optimal results.
- 5
Raise to other shoulder.
- 6
Alternate sides for optimal results.
What are the best tips for the Hanging Oblique Knee Raise?
Targets obliques for optimal results.
Control the rotation.
Minimize swinging for optimal results.
Feel oblique contraction.
Mistakes to watch for on the Hanging Oblique Knee Raise
Too much swinging for optimal results.
Bouncing or using momentum during the Hanging Oblique Knee Raise takes work away from your Obliques and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not rotating enough.
Rotational exercises like the Hanging Oblique Knee Raise generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Dropping too fast for optimal results.
Rushing through the Hanging Oblique Knee Raise reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Hanging Oblique Knee Raise?
Intermediate lifters looking to progress their training.
How to Program the Hanging Oblique Knee Raise
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.
What are good alternatives to the Hanging Oblique Knee Raise?
Other Variations
- Hanging Oblique Leg Raise
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Control rotation.
- Don't swing.