Back to Homepage
Share |

Please read our guidelines section before attempting any of our six pack abs exercises.

Oblique Hanging Knee Raises Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Amateur + Moderate Lower Abdominals External Oblique Tone Strength
Focused Amateur + Moderate Lower Abdominals External Oblique Tone Strength
Exercise Needs
Equipment Needed A chin up bar
Equipment Guide Check out our top quality abs equipment
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Hanging Knee Raises Alternating Technique

Oblique Hanging Knee Raises Focused Technique
Alt Oblique Hanging Knee Raises
Focused Oblique Hanging Knee Raises
Alternating Technique - Start by standing underneath the chin up bar. You can either jump up to grip the chin up bar or use a chair to reach the bar. Grip the chin up bar with your hands parallel to your shoulders with your palms facing forwards. When ready remove your feet from the floor. You will be using both sides of your oblique muscles at a time starting with your weaker side first. Keeping your upper body strong and solid exhale as you raise your knees upwards towards your chest in a controlled manner keeping your feet together. Twist your hip to one side during this motion until you feel your oblique muscles stretch at the top of the motion. Hold this position for a count of 1. Inhale as you lower your legs back down into a straight position rotating your hips back to there original position. Do not allow any longer than a 1 count before repeating this technique in the other direction.
Focused Technique - As before start by standing underneath the chin up bar. Again you can either reach up to grip the bar if you are tall enough or use a weight bench. Again grip the chin up bar parallel to your shoulders with your palms facing forwards. This time you will be concentrating on one side of the oblique muscles at a time starting with your weaker side first. Exhale as you raise your knees upwards towards your chest. Rotate your hip during this motion to one side until you feel your oblique muscles stretch. Hold this position for a count of 1. Inhale as you lower your knees back down into a straight position in a slow, controlled manner. Do not allow any longer than a 1 count before repeating this technique in the same direction as this will maintain pressure on the oblique muscles and increase the overall benefits of the exercise.

Oblique Hanging Knee Raises Alternating Technique Video

Oblique Hanging Knee Raises Focused Technique Video