Hanging oblique knee raise

Level

Intermediate

Muscle Groups

• Abs and Obliques
• Hip flexors

Planes of Motion

• Sagittal plane
• Frontal plane
• Transverse plane

Outer Unit

Necessary Material

• Pull-up bar
• Body weight

Progression Material

• Medicine ball

Objective

The hanging oblique knee raise strengthens the abs, core and hip flexors.

The rotation generates a strong contraction of the obliques.

Starting Position

Grasp the bar with an overhand grip (palms facing forward).

The arms are straight.

Execution

Pull your knees up to one side as high as possible.

Return to the starting position by lowering your legs in a controlled manner.

Perform the prescribed number of repetitions and switch sides.

Coaching Keys

Keep the core tight throughout the entire exercise.

Lift your knees with a controlled motion. Do not swing your knees up.

To add intensity, perform the exercise with a medicine ball squeezed between your knees or inner thighs.