Kysero
Try for free

Obliques · Intermediate

Hanging Oblique Knee Raise

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

View instructionsAll exercises
Back to all exercises
Hanging Oblique Knee Raise demonstration

Exercise overview

Training details

ObliquesAbsHip Flexors

Equipment

Pull Up Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from the bar with straight arms, active shoulders, and the legs together.
  2. 02Brace the abdomen and allow all swinging to stop before beginning the repetition.
  3. 03Bend the knees and curl the pelvis to bring both knees upward toward one side of the chest.
  4. 04Pause briefly without twisting the shoulders or using momentum.
  5. 05Lower the knees slowly to the centered hang and repeat toward the opposite side.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionHanging Oblique RaiseRelated variationHanging Leg RaiseRelated variationToes To BarRelated variationCaptain's Chair Knee RaiseRelated variationCaptain's Chair Straight-Leg Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Side BendsComparable substituteAlternating Heel TouchComparable substituteBand Lateral FlexionComparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteCable Crunch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder