Bar Hanging Oblique Knee Raise

Instructions for proper form

1. Start by gripping a pull-up bar with a pronated grip (palms facing away) at shoulder-width. 2. Hang from the bar with your arms fully extended and your feet off the ground. Keep your body stable and avoid swinging. 3. Engage your core and initiate the movement by raising your knees towards your chest while simultaneously twisting your hips to one side, engaging your obliques. 4. Lower your legs back to the starting position with control. 5. Repeat the movement by alternating sides, ensuring to maintain a smooth and controlled form throughout the exercise.

Common mistakes to avoid

Avoid swinging your legs or using momentum to perform the exercise. Ensure your body remains stable throughout the movement. Do not let your shoulders shrug; keep them engaged and away from your ears. Also, avoid hunching your back; maintain a neutral spine position.

Benefits

Specific benefits of the exercise

The Bar Hanging Oblique Knee Raise effectively targets the oblique muscles, improving rotational strength and stability. It also enhances grip strength and core endurance.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improvements in core strength and definition in 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level who are looking to strengthen their obliques and improve overall core stability.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the oblique muscles can lead to enhanced athletic performance and reduced risk of injury in both recreational and competitive athletes (ACE Fitness).

Variations

Beginner modifications

For beginners, try a seated knee tuck or knee raises with the legs bent while using a lower bar to reduce difficulty. Alternatively, perform the exercise with your feet remaining on a surface or using a partner for support.

Advanced progressions

Advanced progressions include adding a medicine ball between your knees for added resistance or performing the exercise on gymnastic rings for increased instability.

Integrations

Complementary exercises

Integrate this exercise with planks, Russian twists, or hanging leg raises to create a balanced core workout.

Super set recommendations

Super set the Bar Hanging Oblique Knee Raise with hanging leg raises or weighted side bends for a comprehensive abdominal workout.

Sample workout routines

A sample routine could be: 1. Bar Hanging Oblique Knee Raise – 3 sets of 10-15 reps; 2. Plank – 3 sets of 30 seconds; 3. Russian Twists – 3 sets of 15 reps per side.

Exercise combinations

Combine with upper body exercises like pull-ups or chin-ups to work the core while also engaging the back and arms.

Best time to do this exercise in your workout

Perform this exercise towards the end of your workout, ideally after a full-body workout or prior to core burnout exercises to ensure you have enough energy to maintain good form.