What is Around The World Knee Raises On Dip Bar?

Around The World Knee Raises On Dip Bar is a dip-bar core move where you circle bent knees at 90° while hanging on straight arms to target the abs and shoulders. It's a medium-level exercise that builds core stability, hip flexor control, and shoulder endurance.

How to Do Around The World Knee Raises On Dip Bar

  1. Grip dip bars: Grip the dip bars shoulder-width, lock arms straight, and brace shoulders to stabilize your hanging start position before moving your legs.
  2. Lift knees to 90°: Raise both knees deliberately to a 90-degree angle, keeping feet together and core engaged to prevent swinging or excessive lumbar arch.
  3. Start circular motion: Move knees slowly counter-clockwise in a controlled circular path while maintaining the 90-degree bend and steady, diaphragmatic breathing.
  4. Complete the loop: Continue the circle until legs reach full extension forward, then return to center without using momentum or jerky hip thrusts.
  5. Switch directions: After completing designated counter-clockwise reps, repeat the same number clockwise to ensure balanced rotational strength and muscular symmetry.
  6. Lower safely & rest: Lower legs with control, relax shoulders briefly between sets, and stop if you feel pain; prioritize form over reps for safety.

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

Required 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 strengthens the rectus abdominis, obliques, and shoulder stabilizers while improving rotational control, hip flexor coordination, and scapular endurance. It enhances core-to-shoulder connectivity useful for gymnastics and calisthenics and develops anti-rotation stability.

What common mistakes should I avoid with this exercise?

Avoid swinging or using momentum, which reduces core engagement. Don't arch the lower back or shrug shoulders—keep scapulae depressed and core braced. Also avoid rushing reps and neglecting the clockwise set; maintain controlled tempo and full range for safety and balance.

How can I progress or regress Around The World Knee Raises On Dip Bar?

Regress by performing seated or supported knee circles on parallel bars or reducing range of motion. Progress by slowing tempo, increasing reps, extending legs toward a straight-leg version, or adding ankle weights. Ensure shoulder stability before advancing.