Parallel Bar Knee Raise
Muscles worked
Instructions
- 1Position 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.
- 2The 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.
- 3Now 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.
- 4Slowly go back to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Parallel Bar Knee Raise
The parallel bar knee raise is an isolation exercise performed on a vertical captain's chair, highly effective for targeting the lower abs as well as the hip flexors. Resting on your forearms with the torso stable, you raise your straight legs until they reach horizontal, without using any momentum. This support offers better stability than a standard pull-up bar, letting you focus entirely on abdominal contraction rather than grip endurance. It's an excellent choice for progressing toward more advanced movements like hanging leg raises, while training the lower abs safely.
check_circleBenefits
- check_circleEffectively targets the lower abs
- check_circleBetter stability than hanging from a pull-up bar
- check_circleAlso strengthens the hip flexors
- check_circleSolid stepping stone before advanced leg raises
lightbulbExecution tips
- lightbulbKeep your back pressed against the pad throughout
- lightbulbAvoid any swinging of the torso
- lightbulbExhale as you raise the legs, control the descent
- lightbulbPause briefly at the top to maximize the contraction
- lightbulbDon't lower the legs too quickly to keep tension on the abs
warningCommon mistakes
- warningUsing torso momentum to swing the legs up
- warningNot raising the legs high enough due to weak bracing
- warningLetting the lower back come off the pad
- warningDropping the legs too fast at the end of a set
helpFrequently asked questions
How is this different from a hanging leg raise?expand_more
Resting on the forearms provides more stability and requires less grip strength, allowing you to better isolate the abs.
Do I need to raise my legs all the way to horizontal?expand_more
Not necessarily at first; prioritize a controlled range without arching the back over reaching maximum height.
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