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Twisting Hanging Knee Raises

Twisting Hanging Knee Raises trains 3 of the 18 muscle groups Full Coverage tracks: Abs 90%, Obliques 80%, Forearms 25%.

Reference only Level: Intermediate Pull-up bar

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

  1. Hang from a bar with an overhand grip a little wider than your shoulders.
  2. Let your body settle, shoulders pulled down away from your ears.
  3. Raise your knees toward your chest, curling your pelvis up at the top.
  4. As your knees come up, rotate them toward one side, then alternate on the next rep.
  5. Lower slowly. If you are swinging, stop - the swing is doing the work, not your abs.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Cable Crunch, it loads Obliques 50 points higher, Forearms 25 points higher. It needs Pull-up bar where the other uses Cable machine. Compared with the Pull-Ups, it loads Lats 100 points lower, Obliques 80 points higher, Abs 75 points higher.

Other ways to train this

Other exercises for the Abs

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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