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Waist · Body Weight
Hanging Oblique Knee Raise
Hanging Oblique Knee Raise is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques
- Abdominals
Secondary muscles
- Hip Flexors
- Forearms
How to do Hanging Oblique Knee Raise
- Hang from a pull-up bar with an overhand grip, arms straight and shoulders engaged.
- Brace your core and raise both knees up and across toward one shoulder.
- Pause at the top, feeling the side of your waist contract.
- Lower your legs with control without swinging, then repeat toward the other side.
Form tips
- Pull your shoulders down away from your ears to protect them.
- Move slowly; momentum takes the work away from your obliques.
Hanging Oblique Knee Raise alternatives
More abs exercises
Hanging Oblique Knee Raise FAQ
What muscles does Hanging Oblique Knee Raise work?
Hanging Oblique Knee Raise mainly works the abs in the waist. The hip flexors and forearms work as secondary muscles.
What equipment do you need for Hanging Oblique Knee Raise?
None. Hanging Oblique Knee Raise is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Hanging Oblique Knee Raise should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hanging Oblique Knee Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Hanging Oblique Knee Raise burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Hanging Oblique Knee Raise?
Other exercises for the abs include Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Straight Leg Hip Raise, Resistance Band Lying Bent Knee Raise and Suspension Trainer With Grips Hanging Knees to Elbows.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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