Hanging Oblique Knee Raise

Technique

The hanging oblique knee raise is done hanging from a pull-up bar and lifting the bent knees up and toward one side, then alternating sides. It trains the obliques and lower abs together with the hip flexors and builds grip and shoulder stability at the same time.

Steps

1. Hang from a pull-up bar with an overhand grip, shoulders pulled down slightly
2. Brace your core to stop the body from swinging
3. Lift the bent knees up and across toward one elbow, curling the pelvis up
4. Lower slowly to a straight hang and repeat to the other side

Common mistakes

• Swinging the legs with momentum
• Only lifting the knees without curling the pelvis

Variations

• Captain's chair oblique knee raise
• Hanging windshield wipers

FAQ