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Monkey Bars Oblique Knee Raises

AdvancedStrengthTier T3

Hang from an overhead bar. Drive the knees up diagonally toward the outside shoulder, then switch sides.

Targets: Hip
Muscles: Rectus Abdominis, Hip Flexors, Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the overhead bar with the arms extended.
  • Let the body hang still before the first raise.
  1. She hangs from the overhead bar in a still dead hang: arms extended overhead gripping the bar, body vertical, legs hanging straight beneath her.

    Step 1 of 5

    Hang from the bar with the arms extended.

  2. She has driven her knees up and across: both knees bent and lifted diagonally toward her right shoulder, her trunk twisting slightly under the bar; her arms stay extended.

    Step 2 of 5

    Drive the knees up diagonally toward the right shoulder.

  3. She has lowered her legs back to the dead hang: body vertical again, legs hanging straight, the trunk untwisted - the switch point between sides.

    Step 3 of 5

    Lower the legs back to the still hang without swinging.

  4. She has driven her knees up and across the other way: both knees bent and lifted diagonally toward her left shoulder, her trunk twisting slightly under the bar - the alternated side.

    Step 4 of 5

    Drive the knees up diagonally toward the left shoulder.

  5. She hangs from the overhead bar in a still dead hang: arms extended overhead gripping the bar, body vertical, legs hanging straight beneath her.

    Step 5 of 5

    Hang from the bar with the arms extended.

Safety Information

Drive the knees up diagonally toward the outside shoulder, lower controlled, switch sides. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. A hanging raise loads the shoulders, grip and abdominal wall; keep the hang still and the swing out of the raise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.