A hanging core exercise that trains the obliques, abs, hip flexors, and grip.
- +Builds hanging core control
- +Also strengthens grip
- –Swinging can reduce core work
- –Shoulders and grip may fatigue quickly
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
