Hanging Oblique Knee Raise

Hanging Oblique Knee Raise trains the obliques by curling the knees and pelvis toward one side from a controlled hang.

Primary muscle

Abs

Primary musclesInternal and external obliques, Transverse abdominis

Secondary musclesRectus abdominis, Iliopsoas, Shoulders

Equipment

Pull-up Bar

How to perform Hanging Oblique Knee Raise

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Hang from the bar with a secure grip, active shoulders, straight arms, and legs still.
Brace the abdomen and begin a small posterior pelvic tilt before bending the knees.
Raise both knees toward one side of the rib cage by curling and turning the pelvis rather than swinging the legs.
Pause briefly with the obliques shortened while the shoulders stay level.
Lower to a controlled hang without swinging, then alternate sides or complete equal repetitions on each side.

Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.

Pause between repetitions and initiate with the abdominals instead of momentum.

Keep a firm grip and the shoulders active instead of sinking passively beneath the bar.

Lower the legs slowly. The lowering part of the repetition still trains the muscles.

Lower back arching: Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.
Shoulders losing support: Keep a firm grip and the shoulders active instead of sinking passively beneath the bar.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bent-Knee Raise: Bend the knees to make the raise easier while keeping the hips and ribs still.

Place Hanging Oblique Knee Raise after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Hanging Oblique Knee Raise after Deadlifts or Barbell Back Squats so abdominal fatigue does not affect the main lift.
Pair it with Bird Dog or Cable Pallof Press for a focused core block.

Scale the movement