Description:
The Hanging Oblique Knee Raise targets the obliques on the sides of the waist. Side and oblique crunches train the obliques through side bending and rotation. Squeeze the obliques and avoid pulling on the neck.
Benefits:
- Builds the obliques and side core.
- Improves rotational and lateral core strength.
- Supports a strong, stable midsection.
- Carries over to twisting and bracing in sport.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Obliques
Secondary Muscles
- Rectus Abdominis
- Transverse Abdominis
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set up in the crunch position, angled to one side.
- Curl your shoulder up and toward the opposite hip, contracting the oblique.
- Squeeze at the top.
- Lower under control.
- Repeat for the desired reps, then switch sides.
Common Mistakes:
- Using momentum instead of the obliques.
- Pulling on the head or neck.
- Letting the hips drop on side planks.
- Cutting the range short.
Variations:
- Russian Twist
- Cable Woodchop
- Side Plank
- Dumbbell Side Bend
Safety Tips:
- Move with control and brace the core.
- Avoid pulling on the neck.
- Keep the spine in a safe range.
- Stop if you feel lower back pain.
Additional Information:
Side and oblique crunches train the obliques through side bending and rotation. Squeeze the obliques and avoid pulling on the neck.
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