Hanging Oblique Knee Raise

abswaistbody weight

Learn how to do the Hanging Oblique Knee Raise with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Obliques.

Hanging Oblique Knee Raise exercise demonstration showing proper form

How to Do the Hanging Oblique Knee Raise

Follow these steps to perform the Hanging Oblique Knee Raise with correct form:

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
  3. 3Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  4. 4Repeat on the other side, twisting your torso in the opposite direction.
  5. 5Continue alternating sides for the desired number of repetitions.

Hanging Oblique Knee Raise Muscles Worked

Primary

abs

Secondary

obliques

Exercise Details

Equipment
body weight
Body Part
waist
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Hanging Oblique Knee Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Hanging Oblique Knee Raise work?

The Hanging Oblique Knee Raise primarily targets your Abs. Secondary muscles worked include Obliques. This makes it an effective exercise for developing your waist.

Do I need equipment for the Hanging Oblique Knee Raise?

No. The Hanging Oblique Knee Raise is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Hanging Oblique Knee Raise with proper form?

Start by Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Hanging Oblique Knee Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Hanging Oblique Knee Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Hanging Oblique Knee Raise best for?

The Hanging Oblique Knee Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

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