How many reps per side of the hanging oblique knee raise should you do when you are new to the exercise?

2 to 3 sets of 6 to 8 controlled reps per side, alternating sides each rep so neither the obliques nor the grip get overloaded on one side. Add a set before adding reps once form holds evenly on both sides.

What can replace the hanging oblique knee raise without a pull-up bar?

A lying oblique knee tuck or a bicycle crunch reproduces the same diagonal knee drive without needing anything to hang from.

What is the hanging oblique knee raise good for?

It builds rotational and lateral core strength useful for throwing and twisting sports, and it's a step toward hanging windshield wipers. It's a poor choice for beginners who can't yet do a strict straight hanging knee raise; master that first so the shoulders and grip can handle the added twisting demand.

Intermediate

Hanging Oblique Knee Raise

The hanging oblique knee raise adds a twist to the classic knee raise so the external obliques handle the lateral drive. As you lift, you carry both knees toward one armpit, then alternate sides, which trains rotation and lateral flexion under a hang. It is a joint-friendly way to hit the side abs before progressing to hanging windshield wipers.

Equipment: Pull-Up Bar
Body part: Abs
Type: Strength
Browse by muscle: Abdominal External Oblique
Browse by movement: Spinal Flexion

How to do it

1
Hang from a pull-up bar with an active overhand grip and shoulders pulled down.
2
Brace the core and stop any body swing.
3
Exhale and raise both knees up and toward one side, aiming them at the same-side armpit.
4
Feel the obliques on that side squeeze at the top.
5
Inhale and lower the knees under control back to the hang.
6
Alternate the target side each rep or complete a set before switching.

Tips

Drive the knees on a diagonal rather than straight up to bias the obliques.
Keep the shoulders packed so you turn from the trunk, not by swinging the arms.
Move slowly enough that momentum does not throw the legs to the side.

Variations

Common mistakes

One side quietly takes over because it's the stronger oblique, so reps to the other side end up smaller and rushed by comparison.
The low back arches at the bottom of each rep as the legs swing back down, instead of settling into a controlled, straight hang before the next rep.
Starting a set with a grip already cooked from pull-ups turns the exercise into a forearm battle before the obliques ever get properly loaded.
The ribs flare open at the top of the raise instead of curling closed toward the hip, which leaves the twist looking bigger than it actually is.

Frequently asked

How many reps per side of the hanging oblique knee raise should you do when you are new to the exercise?: 2 to 3 sets of 6 to 8 controlled reps per side, alternating sides each rep so neither the obliques nor the grip get overloaded on one side. Add a set before adding reps once form holds evenly on both sides.
What can replace the hanging oblique knee raise without a pull-up bar?: A lying oblique knee tuck or a bicycle crunch reproduces the same diagonal knee drive without needing anything to hang from.
What is the hanging oblique knee raise good for?: It builds rotational and lateral core strength useful for throwing and twisting sports, and it's a step toward hanging windshield wipers. It's a poor choice for beginners who can't yet do a strict straight hanging knee raise; master that first so the shoulders and grip can handle the added twisting demand.

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