Exercise guide
Hanging Oblique Knee Raise
- Intermediate
- Compound
- Rep-based
- Waist
The Hanging Oblique Knee Raise is a powerful core exercise that targets the obliques and lower abdominals by adding a rotational component to the standard knee raise. It simultaneously builds rotational strength and improves grip and shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Hang with arms fully extended and feet off the ground in a dead hang position.
- Engage your lats and pull your shoulder blades down to stabilize your torso and prevent swinging.
How to do it
- Exhale as you pull your knees up and toward your right armpit, rotating your hips to engage the obliques.
- Squeeze the contraction at the top for a brief second, ensuring your pelvis tilts upward.
- Inhale as you slowly lower your legs back to the center starting position with a controlled 2-second tempo.
- Repeat the movement by pulling your knees toward your left armpit, alternating sides for each rep.
Form checklist
- Keep your shoulders depressed and away from your ears throughout the set.
- Minimize swinging by controlling the lowering phase and avoiding momentum.
- Ensure the rotation comes from the waist and hips, not just the legs moving side-to-side.
- Keep your legs together and knees tucked tight to maintain tension.
Pro tips
- Imagine trying to touch your hip bone to your rib cage on the same side to maximize oblique shortening.
- Maintain a slight 'hollow body' position at the bottom of the movement to keep constant tension on the abdominal wall.
Make it harder
- Perform the movement with straight legs (Hanging Oblique Leg Raise) to increase the lever length.
- Add a 3-second isometric hold at the peak of the contraction on each side.
Frequently asked
- What muscles does the hanging oblique knee raise work?
- The hanging oblique knee raise primarily targets the abs and obliques, and also works the erector spinae and lats as secondary muscles.
- What equipment do you need for the hanging oblique knee raise?
- The hanging oblique knee raise uses pull up bar.
- Is the hanging oblique knee raise good for beginners?
- The hanging oblique knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.