Hanging Oblique Knee Raise On Parallel Bars

Muscles worked

Setup

1. Position yourself between the parallel bars and grip the handles firmly with palms facing inward.
2. Press down through your palms to lift your body, fully extending your arms and locking your elbows.
3. Depress your shoulders away from your ears and engage your lats to stabilize your torso.
4. Start with your legs hanging straight down and your feet together.

How to do it

1. Exhale as you pull your knees up and toward one side of your chest, rotating your hips to engage the obliques.
2. Inhale as you slowly lower your knees back to the center starting position with a controlled 2-second tempo.
3. Repeat the movement by pulling your knees toward the opposite side of your chest.
4. Maintain a steady rhythm, alternating sides for the duration of the set.

Form checklist

• Keep your shoulders depressed; do not let your head sink into your collarbones.
• Avoid using momentum or swinging your legs to lift your knees.
• Ensure the rotation occurs at the waist and hips, not just the legs.
• Keep your core braced and your lower back from excessively arching at the bottom.

Pro tips

• Think about bringing your hip bone toward your bottom rib to maximize the shortening of the oblique muscles.
• Pause for one second at the peak of the contraction to emphasize the mind-muscle connection.
• Keep your legs squeezed together throughout the movement to maintain tension in the lower abdominals.

Make it harder

• Perform the movement with straight legs (Oblique Leg Raise) to increase the lever arm and resistance.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the hanging oblique knee raise on parallel bars work?

The hanging oblique knee raise on parallel bars primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the hanging oblique knee raise on parallel bars?

The hanging oblique knee raise on parallel bars requires no equipment — just your body weight.

Is the hanging oblique knee raise on parallel bars good for beginners?

The hanging oblique knee raise on parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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