Knee/Hip Raise On Parallel Bars
The Knee/Hip Raise On Parallel Bars isolates the Abdominals through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Knee/Hip Raise On Parallel Bars
- 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
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
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
Slowly go back to the starting position as you breathe in.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Knee/Hip Raise On Parallel Bars work?
The Knee/Hip Raise On Parallel Bars primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Knee/Hip Raise On Parallel Bars good for beginners?
Yes, the Knee/Hip Raise On Parallel Bars is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Knee/Hip Raise On Parallel Bars?
You need other to perform the Knee/Hip Raise On Parallel Bars. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.