Core · Bodyweight
Hanging Oblique Knee Raise
How to do the hanging oblique knee raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Hang from a pull-up bar with arms fully extended. Lift your knees up and toward one side, twisting at the waist to drive them toward the opposite hip, then lower with control and alternate sides.
- 1Feel your obliques and lower abs working as you twist your knees to the
- 2side
- 3Keep a stable grip with your shoulders engaged and down
- 4Exhale as you lift to deepen the oblique contraction
Common mistakes
- Avoid swinging or using momentum; control the movement
- Don't shrug your shoulders toward your ears
- Avoid kicking your legs; lift and rotate from the core
Muscles worked
The hanging oblique knee raise mainly works the obliques, lower abs, and hip flexors, with the forearms and upper abs assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- Upper AbsSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the hanging oblique knee raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.