Male

Hanging Oblique Knee Raise

Muscles involved

Hanging in the air during the hanging oblique knee raise completely transforms how you feel core training. Relying strictly on your own body weight, you experience intense gravitational resistance where momentum and swinging simply are not allowed. The contraction you feel as you drive your knees up and to the side ignites your obliques and abs in a deeply concentrated manner. It is all about mastering your center of gravity, controlling the descent smoothly, and feeling the lateral section of your core contract powerfully at the top point of every single rep.

How to do it

1. Hang from a pull-up bar with an overhand grip, arms fully extended and legs straight. 2. Keeping your legs together and core tight, raise your knees up and to the right, aiming your right hip towards your ribs. 3. Pause at the top, squeezing your right oblique. 4. Slowly lower your legs back to the starting hanging position and repeat on the left side.

Equipment required

Peso corporal

Muscles worked

Tips

- Hang with active shoulders (pulled down) to stabilize your upper body. - Raise your knees by tilting your pelvis, not just by swinging your legs. - Aim to bring your knee towards your armpit on the same side. - Lower your legs slowly to avoid swinging.