A core exercise where you hang from a pull-up bar and lift your knees diagonally to engage the obliques.
- +Targets obliques and lower abs effectively
- +Improves grip and forearm strength
- +Encourages full range of motion for ab activation
- –Requires significant upper body strength to maintain form
- –Lower back strain can occur if not executed with core control
This exercise targets:
Core
Obliques
Abs
Ratios are approximate and can vary depending on form and technique.
How to perform
- Grab a pull-up bar shoulder-width; hang with straight arms, thumbs around
- Pull shoulders down and back; brace your core and keep a slight hollow body
- Keep legs together with soft knees; squeeze glutes to stay still
- Exhale and lift both knees diagonally toward one armpit, raising hips slightly
- Pause briefly at the top; lower your legs slowly to the hang
- Repeat to the other side, alternating reps
- Move smoothly without swinging; shorten range if form slips