Hanging Knee Raise Oblique Crunch

The hanging knee raise oblique crunch is a variation to the traditional hanging knee raise that strengthens the entire core including the lower abdominals, hip flexors and lower back. This exercise specifically targets the obliques while also improving stability in the upper back and shoulders.

Step by step instructions

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Exercise Steps 1

Step

Grab a pull-up bar with a shoulder-width overhand grip, making sure arms are completely straight and your feet are off the ground.

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Exercise Steps 2

Step

Brace your core and use your abs to raise your knees up toward your shoulders, while also scooping or twisting your torso toward one side and crunching your obliques. Return to the starting position. Repeat on other side.

Mistakes and Tips

  1. Avoid allowing the body to swing back and forth. Keep your torso as still/stable as possible.
  2. Avoid jerking your legs up. Instead contract your core to generate movement.
  3. Avoid hyperextending the lower back. Your spine should remain flat/neutral throughout the movement.
  4. Avoid shrugging your shoulders. Force your shoulders down/back to recruit your lats and make it less stressful on the shoulder joint.