Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise is a dynamic core exercise performed from a pull-up bar that targets the internal and external obliques. By combining a hanging leg raise with a torso twist, it effectively strengthens the entire abdominal wall while improving rotational stability and grip strength.
Since grip fatigue often limits performance before the abs truly fail, the AI analyzes your RPE and rep duration to distinguish between core exhaustion and forearm fatigue. If your recovery data indicates low readiness or high lat soreness from a previous session, the app may recommend swapping this for a supported variation like the Captain's Chair to maintain safety. Additionally, tracking lower back feedback allows the system to instantly regress you to lying variations if spinal flexion causes discomfort.
Form Cues
- Maintain an active hang with shoulders pulled down away from your ears
- Drive your knees up and across toward the opposite armpit
- Tuck your pelvis slightly at the top to fully engage the lower abs
- Exhale forcefully as you lift and rotate your torso
- Lower your legs slowly to prevent swinging
- Don't use momentum or swing your body to generate lift
- Don't let your shoulders shrug up toward your ears
- Don't drop your legs quickly; resist gravity on the way down
- Don't arch your lower back excessively at the bottom position
Common Mistakes
- Using momentum to swing legs up
- Passive hanging with shrugged shoulders
- Insufficient torso rotation
- Fast, uncontrolled lowering phase
- Hyperextending the lower back
Muscles Worked
This exercise primarily targets the internal and external obliques through the combination of hip flexion and spinal rotation. It also heavily recruits the lower portion of the rectus abdominis and hip flexors to lift the legs, while the forearms and lats work isometrically to stabilize the upper body.
Primary
Secondary
Get Personalized Coaching for Hanging Oblique Knee Raise
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.