Smart Workout Diary

Hanging Knee Raise Rotation

The hanging knee raise with rotation is a bodyweight core exercise performed while hanging from a bar and raising the knees toward each side. It primarily targets the obliques and abdominals while challenging grip, shoulder stability, and hip flexors. It supports rotational core strength and control for general strength training.

Demonstration

Hanging Knee Raise Rotation — demonstration 1
Hanging Knee Raise Rotation — demonstration 2

Instructions

  1. Grip a secure pull-up bar with both hands about shoulder-width apart and hang with your arms straight.
  2. Set your position by drawing the shoulders gently down away from the ears, bracing the abdomen, and keeping the legs together.
  3. Raise your knees by bending the hips and knees, lifting them under control toward one side of your torso.
  4. Rotate only through the trunk as far as you can control without twisting or shrugging the shoulders; avoid swinging the legs.
  5. Lower slowly to a still hang, then repeat toward the opposite side. Alternate sides while maintaining a steady, controlled rhythm.
Muscle Group
Obliques
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Control the swing: begin each repetition from a quiet hang; excessive momentum reduces abdominal work and can stress the shoulders.
  2. Keep the ribs down: brace the abdomen rather than arching the lower back as the knees rise.
  3. Use a manageable range: rotate only as far as you can without losing shoulder position or control.
  4. Breathe steadily: exhale as the knees rise and inhale as you return to the hang.
Exercise library