Primary
Core
Secondary
Obliques, Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Rotation
See how Hanging Oblique Knee Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Want Ely to consider Hanging Oblique Knee Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hanging Oblique Knee Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Hanging Oblique Knee Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hanging Oblique Knee Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hanging Oblique Knee Raise is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.