Smart Workout Diary

Hanging Knee Raise Rotational

The hanging rotational knee raise is a bodyweight core exercise performed while hanging from a bar and lifting bent knees toward alternating sides. It emphasizes the obliques and abdominal muscles while also challenging grip and hip flexors, supporting core strength and rotational control.

Demonstration

Hanging Knee Raise Rotational — demonstration 1
Hanging Knee Raise Rotational — demonstration 2

Instructions

  1. Set up: Grip a secure pull-up bar with both hands slightly wider than shoulder width and hang with arms straight.
  2. Stabilize: Draw your shoulders down, brace your abdomen, and begin from a quiet hang with legs together.
  3. Raise and rotate: Exhale as you bend your knees and lift them toward one side of your torso, rotating through the ribs and pelvis without swinging.
  4. Lower with control: Inhale and slowly return to the hanging start position until your body is still.
  5. Alternate sides: Repeat to the other side, keeping the range controlled and stopping if grip fails or shoulder discomfort occurs.
Muscle Group
Obliques
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Control the swing: Pause briefly in the bottom hang before each repetition rather than using momentum.
  2. Keep the torso organized: Avoid excessive arching or shrugging; keep the ribs controlled and shoulders active.
  3. Use a manageable range: Lift only as high as you can without losing position, then increase range gradually.
  4. Breathe deliberately: Exhale during the lift and avoid holding your breath for long repetitions.
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