Hanging oblique knee raise
The hanging oblique knee raise is a potent core exercise targeting the obliques, along with the rectus abdominis and hip flexors. Benefits include enhanced core stability, improved spinal health, and better balance, crucial for athletic performance. Athletes profit from this exercise by developing a strong, balanced core, aiding in powerful rotational movements essential in sports like tennis and golf. Enhanced oblique strength also supports injury prevention in dynamic sports, making it a valuable addition to any athlete's regimen.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
14
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Grasp the pull-up bar with a firm grip and allow your body to hang with your knees together and your body straight. This is your starting position.
- 2Begin the movement by flexing your hips and knees, drawing your legs up.
- 3Pull your knees up to one side, aiming to bring them above a 90-degree angle at your hip.
- 4Avoid any swinging and ensure you perform the exercise with controlled movements.
- 5Return your legs to the starting position.
- 6Repeat the movement, this time pulling your knees up to the opposite side.
- 7Continue alternating sides until you complete the set.
Tips & Tricks
Engage Your Core: Before you start the movement, make sure to engage your core muscles fully. This will help stabilize your body and prevent swinging.
Control Your Movement: Perform the exercise slowly and deliberately to maximize muscle engagement and minimize the risk of injury. Control both the upward and downward phase of the movement.
Breathing: Exhale as you lift your knees toward your torso and inhale as you lower them. Proper breathing helps maintain rhythm and ensures better activation of your core muscles.
Use Your Grip: A strong grip is essential for this exercise. Focus on gripping the bar firmly to reduce strain on your hands and wrists, allowing you to concentrate more on your core muscles.
Mind-Muscle Connection: Think about and feel your oblique muscles working as you raise your knees to the side. Visualizing the target muscles can improve activation and effectiveness.
Range of Motion: Aim for a full range of motion with each repetition. Bringing your knees higher will more effectively engage your oblique muscles.
Avoid Swinging: Try to minimize any swinging or momentum. If you catch yourself swinging, pause at the bottom of the movement to reset your position and start again.
Leg Position: Keep your legs together as you lift them. This helps to focus the effort on your core and oblique muscles rather than distributing it across other muscle groups.
Foot Placement: Point your toes or keep your feet flexed throughout the movement. This helps to keep your legs engaged and straight.
Progress Gradually: If you're new to this exercise, start with fewer reps and gradually increase them as your strength improves.
Combine with Other Exercises: For balanced development, consider incorporating other core exercises such as planks or regular hanging leg raises into your routine.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
