Hanging Oblique Knee Raise

A hanging abdominal exercise that targets the oblique muscles by raising the knees diagonally toward the chest, emphasizing rotational core strength.

Instructions

1. Hang from a pull-up bar with both arms fully extended at arm’s length, feet together, and legs straight.
2. Raise your knees diagonally toward one side of your chest, creating a rotational movement while exhaling.
3. Hold the top position briefly while squeezing your oblique muscles on that side.
4. Lower your legs with control back to the starting position while breathing in.
5. Repeat on the opposite side by raising your knees toward the other side of your chest.
6. Continue alternating sides for the desired number of repetitions.

Tips

• Keep the movement controlled to maintain constant tension on the obliques
• Avoid excessive swinging by engaging your core muscles actively
• Start with bent knees if straight legs are too challenging
• Move through a controlled tempo rather than bouncing
• Focus on the rotation and squeeze of the oblique muscles rather than speed