Instructions

1

Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, body straight and core engaged, feet off the ground

2

Maintain a firm grip on the bar with palms facing forward or neutral grip, keep shoulders stable and retracted, engage core to prevent swinging

3

Slowly lower legs by extending the hips and knees, allowing the body to return to full hanging position with legs straight or slightly bent

4

Drive knees upward toward the chest by flexing the hips and knees in a controlled manner, return to full hanging extended position

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Hanging Oblique Knee Raise is an incredibly effective Strength movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Improves overall Waist stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

To maximize the Hanging Oblique Knee Raise , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Exercise Variations

Dumbbell Hanging Oblique Knee Raise
Cable Hanging Oblique Knee Raise
Banded Hanging Oblique Knee Raise

Beginner Tips

If you are new to the Hanging Oblique Knee Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Hanging Oblique Knee Raise