Hanging Oblique Knee Raise
The hanging oblique knee raise combines hip flexion and controlled pelvic rotation from a hang to train the abdominals and obliques.
ABS · CORE
How it is executed
- Hang from a pull-up bar with an overhand grip and your arms fully extended, keeping your shoulders engaged and your body still.
- Bend your knees and raise them up and toward one side, twisting your hips so your obliques drive the rotation.
- Pause briefly at the top, then lower under control without swinging.
- Alternate sides each rep and avoid using momentum.
- Muscles worked
- Abs
- Primary muscle
- Obliques
- Equipment
- Pull-up bar
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyCore strengthStability
Common mistakes
- Throwing the legs: stop the swing.
- Forcing a large twist: reduce range.
- Dropping from the top: lower the knees under control.
Frequently asked questions
- Should you swing?
- No. Start from a stable hang and stop swinging between reps. Momentum does not replace pelvic control.
- Do only the knees turn?
- The sideways shift should accompany a small pelvic rotation. Do not try to touch the elbow at any cost.
- What if grip fails first?
- Use a forearm-supported version or a floor abdominal exercise. Do not extend the hang when you cannot hold on securely.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.Estimated 1RM calculatorWhat is your estimated 1RM?
