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Knee/Hip Raise On Parallel Bars

The Knee/Hip Raise On Parallel Bars primarily targets your Abdominals. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Isolation · Pull

Primary muscles: Abdominals

How to perform Knee/Hip Raise On Parallel Bars

  1. Step 1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
  2. Step 2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
  3. Step 3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
  4. Step 4. Slowly go back to the starting position as you breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted during the parallel bar raise?

This exercise primarily targets the rectus abdominis and the hip flexors. To maximize abdominal engagement, focus on tilting the pelvis upward at the top of the movement.

How can I prevent my body from swinging during the movement?

Maintain a rigid torso by pressing your forearms firmly into the pads and keeping your back against the support. Control the descent of your legs to eliminate momentum between repetitions.

What is a common mistake to avoid when performing this exercise?

Avoid letting your shoulders shrug toward your ears or allowing your lower back to arch excessively. Keep your chest tall and maintain a neutral spine to ensure the tension remains on the core.

How should a beginner progress if full leg raises are too difficult?

Beginners should start with knee raises by tucking the knees toward the chest. As strength improves, gradually extend the legs to increase the lever length and difficulty.

What is the recommended set and rep range for abdominal development?

Perform 3 to 4 sets of 10 to 15 controlled repetitions two to three times per week. Focus on the quality of the contraction rather than high-speed volume.

Sample sets & reps for Knee/Hip Raise On Parallel Bars

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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