Also known as: oblique knee raise, hanging knee raise, knee-to-elbow hang, bar oblique raise
What is Hanging Oblique Knee Raise?
The Hanging Oblique Knee Raise is a medium-difficulty hanging core exercise that rotates a bent knee toward the opposite elbow, primarily targeting the obliques and overall core while engaging the forearms and lats for grip and stability.
How to Do Hanging Oblique Knee Raise
- Set supinated grip: Grab a pull-up bar with a shoulder-width supinated grip and hang in a hollow position with shoulders depressed and lats engaged.
- Brace your core: Inhale, brace your core tightly and keep arms straight to minimize upper body swing and stabilize the spine before movement.
- Bend the knees: Slowly bend both knees and prepare to rotate the hips while keeping torso still and maintaining tension through the lats.
- Drive knee across: Exhale as you rotate the hips and use obliques to raise one knee toward the opposite elbow, squeezing at the top.
- Control the descent: Lower the knee slowly under tension, maintain hollow position and lat engagement, then switch sides—avoid momentum or kipping.
Muscle Groups
Core, Forearm
Description
With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a hollow position. (Shoulders depressed, Core and Lats engaged)Brace your core and bend your knees. Rotate the hips and use your obliques to raise one knee to the opposite elbow. Exhale on the way up
Keep your arms straight and engage your lats to restrict upper body movement. Squeeze at the top and slowly control back down.
Switch sides and repeat for repetitions.
Keep the arms straight, limit movement from your upper body.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Hanging Oblique Knee Raises?
This move strengthens the obliques and deep core stabilizers while improving anti-rotation control and grip endurance. It supports spinal stability and transfers to better performance in rotational sports and advanced calisthenics.
What common mistakes should I avoid?
Common errors include swinging the torso, bending the arms, using momentum, and failing to engage lats. Keep arms straight, brace the core, and move slowly to isolate obliques and protect the lower back.
How can I progress or regress this exercise?
Regress by performing lying oblique knee raises or hanging knee raises without rotation. Progress with straight-leg oblique raises, added ankle weights, or slow negatives to increase difficulty and time under tension.