Hanging Oblique Knee Raise — how to, muscles worked, alternatives

How to do the Hanging Oblique Knee Raise

Grip the bar with hands shoulder-width apart and hang, keeping legs straight.
Raise your bent knees up and toward one side.
Lower your legs slowly until you fully hang, feeling stillness again.
Alternate sides with each rep.

Full technique — 7 steps

Grip a pull-up bar with hands about shoulder width apart and hang with legs straight.
Set your shoulders down, tighten your stomach, and stop any body swing before starting.
Bend your knees and keep them together as you raise them up and toward one side.
Turn your hips so your knees move toward the elbow on that side.
Raise your knees as high as you can control without swinging.
Lower your legs under control until you are back in a full hang and the body is still again.
Repeat toward the other side, alternating sides each rep.

Common mistakes

Swinging knees for momentum
Kipping the legs upward
Lifting knees straight up without rotating
Shrugging shoulders toward ears
Dropping into the next rep

Form cues

Start from full hang
Pause out the swing
Lift from the abs
Keep knees together
Alternate sides each rep

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Bent Knee Lying Twist 10% of bodyweight
Easier Alternating V-Up 35% of bodyweight
This exercise Hanging Oblique Knee Raise 60% of bodyweight

Too hard for now? Start with the Alternating V-Up.

Quick answers

What muscles does the Hanging Oblique Knee Raise work?

Primary: Obliques 9/10, Abs 8/10.

When should I do the Hanging Oblique Knee Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Hanging Oblique Knee Raise?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Hanging Oblique Knee Raise?

Dumbbells: Dumbbell Twisting Sit-Up, Dumbbell Russian Twist. Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Resistance bands: Resistance Band Bicycle Crunch. Barbell: Landmine Russian Twist, Seated Barbell Twist.