Hanging Oblique Knee Raise: How-to, Tips & More
The Hanging Oblique Knee Raise is a intermediate compound exercise for your obliques. You do it with pull up bar. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Hanging Oblique Knee Raise
- Hang from a pull-up bar with straight arms.
- Raise your knees up and twist them toward one side.
- Lower slowly.
- Alternate sides each rep.
Hanging Oblique Knee Raise tips
- Do not swing. Control the way down.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Hanging Oblique Knee Raise alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Kettlebell Windmill
Kettlebells
Landmine Rotation
Barbell
Oblique Crunch
Bodyweight
Pallof Press
Resistance band
Russian Twist
Bodyweight
Frequently asked questions
What muscles does the Hanging Oblique Knee Raise work?
The Hanging Oblique Knee Raise mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Hanging Oblique Knee Raise good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Hanging Oblique Knee Raise?
You need pull up bar.
Add Hanging Oblique Knee Raise to your program
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