Also known as: dip bar knee circles, dip station knee raises, circular knee raises, bar knee circles

What is Around The World Knee Raises On Dip Bar?

Around The World Knee Raises On Dip Bar is a medium-level dip-bar exercise where you circle your knees at a 90° bend, targeting the core (especially obliques) and shoulder stabilizers. It builds rotational core strength, hip flexor control, and shoulder endurance to improve dip and hanging stability.

How to Do Around The World Knee Raises On Dip Bar

  1. Grip the bars: Set hands shoulder-width on parallel dip bars, arms straight, shoulders down and back; brace your core and slightly retract scapula to protect shoulders.
  2. Lift knees: Lift knees to a 90° bend, keeping hips level and spine neutral; avoid swinging or using momentum from the lower back.
  3. Start circle: Initiate a slow counter-clockwise knee circle, maintaining the 90° knee angle and controlled tempo; lead the motion from the hips, not momentum.
  4. Control extension: Continue the circular path until legs reach full extension and return to center; control movement and keep ribs tucked to prevent lumbar arching.
  5. Switch directions: Repeat designated reps counter-clockwise, then perform the same number of reps clockwise to evenly load obliques and shoulder stabilizers.
  6. Reset safely: After your set, lower legs or step down slowly, perform scapular resets and rest 60-90 seconds; stop if you feel sharp shoulder pain.

Muscle Groups

Core, Shoulders

Description

Hold yourself on a dip bar with your arms straight. This will be your starting position.

Instead of pulling your knees directly up, go in a counter-clockwise direction with your knees holding in 90 degree position.

Continue in a circular motion until you are back to the center, reaching full leg extension.

Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Around The World Knee Raises On Dip Bar?

This move develops rotational core strength, especially obliques, improves hip flexor control, and increases shoulder stability under load. It enhances anti-rotation ability and transfers to stronger dips, hanging moves, and athletic rotational control.

What common mistakes should I avoid?

Common errors include swinging from the lower back, losing the 90° knee angle, flaring ribs or arching the lumbar spine, and neglecting scapular engagement. Move slowly and prioritize control to reduce shoulder and lower-back strain.

How can I progress or regress this exercise?

Regress with seated or supported knee tucks and single-direction knee circles on lower bars. Progress to slower tempo, added holds at extension, or perform from full L-sit once core and shoulder strength are solid.