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Core

Hanging Knee Raises with Twist

A tough core move that hits your lower abs and obliques through a twist.

An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.

See all variants of this movement→
How to doTips
Body Part
Core
Level
Intermediate
,
Advanced
Muscles
Obliques
Abs
Modality
Isolation
Direction
Pull
Equipment
Pull-up bar
Goal
Hypertrophy
,
Strength

How to do:

  1. Hang from a pull-up bar with your hands shoulder-width apart.
  2. Engage your core and lift your knees towards your chest.
  3. Twist your hips to the right as you raise your knees.
  4. Return to the starting position and repeat the twist to the left.
  5. Perform 10-12 reps per side.
  6. Complete 3-4 sets total.

Tips:

  • Keep your core engaged throughout the movement.
  • Avoid swinging your body; focus on controlled motions.
  • Exhale as you lift your knees and twist.
  • Use wrist straps if your grip fatigues quickly.

Similar Exercises

Torso Rotation
Russian Twist
Bicycle Crunch

This exercise in Workout Days

Extensive Routine
Leg Day: Power Surge
Advanced
8 weeks
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