Instructions

1

Grip the pull-up bar with both hands shoulder-width apart using an overhand grip. Allow your body to hang fully extended with arms straight and feet together, maintaining a neutral spine.

2

Engage your core by drawing your navel toward your spine. Prepare to lift your knees by maintaining tension in your abdominal muscles throughout the movement.

3

Lower your legs in a controlled manner by extending your knees, allowing your body to return to the fully hanging position. Resist gravity to maintain constant tension on the abdominals.

4

Pull your knees upward toward your chest by flexing at the hips and contracting your abdominal muscles. Drive the movement from the core rather than using momentum. Return to the starting hanging position with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Hanging Oblique Knee Raise stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Hanging Oblique Knee Raise