About this exercise
Hanging from parallel bars, you raise both knees diagonally to one side to intensely load the obliques while also engaging the lower abs. The hanging position demands grip strength and shoulder stability throughout the movement.
Hanging Oblique Knee Raise on Parallel Bars
Step by step instructions, muscle activation and variants for the Hanging Oblique Knee Raise on Parallel Bars.
MediumObliques
How to Perform
- Grip the parallel bars with both hands and hang with your body fully extended
- Brace your core and slightly tuck your pelvis
- Bring both knees up and rotate them to one side, aiming for hip height or higher
- Hold briefly at the top, feeling the oblique contraction
- Lower the legs slowly and under control
- Alternate sides with each repetition
Muscle Activation
Primary
Obliques
Secondary
AbsCore
Common Mistakes
Common mistakes content is coming soon.
About the Hanging Oblique Knee Raise on Parallel Bars
The Hanging Oblique Knee Raise on Parallel Bars is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.