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Last updated February 2, 2026
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abs
Hanging Oblique Knee Raise
Hang from bar. Lift knees up and to the side, aiming for your armpit. Alternate sides.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Alternate
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a pull-up bar or a set of hanging straps that can support your weight.
- Grip the bar or straps with your hands shoulder-width apart, palms facing away from you.
- Step 2Hang Freely
- Allow your body to hang freely from the bar with your arms fully extended.
- Engage your shoulders and core to stabilize your body.
- Step 3Knee Raise Preparation
- Bend your knees and lift them towards your chest while keeping your feet together.
- Focus on using your core muscles to initiate the movement.
- Step 4Twist for Obliques
- As you raise your knees, twist your hips to one side to engage your oblique muscles.
- Hold the contraction for a moment at the top of the movement.
- Step 5Lower Your Legs
- Slowly lower your legs back to the starting position, maintaining control throughout the movement.
- Avoid swinging or using momentum to return to the hang position.
- Step 6Repeat
- Perform the desired number of repetitions, alternating the twist to each side for balanced engagement of your obliques.
- Step 7Finish the Exercise
- After completing your reps, carefully release your grip and lower your feet to the ground.
- Take a moment to stretch and recover before moving on to your next exercise.