Knee/Hip Raise On Parallel Bars Exercise

Builds strength and control by improving stability, coordination, and efficient movement.

Knee/Hip Raise On Parallel Bars
Knee/Hip Raise On Parallel Bars
Level: beginner
Equipment: other
Force: pull
Mechanic: isolation
Core muscles: abdominals
Secondary muscle: none

Description

Knee/hip raise on parallel bars focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.

Instructions:

  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.

Exercise FAQ

What’s the safest way to progress over time?

Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.

How can I make this exercise harder without adding a lot of weight?

Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.

What’s a common mistake people make here?

Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.

Disclaimer

This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.

Alternative exercises:

Toe Touchers

Toe Touchers

Body only Exercises Abdominals Exercises

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms shou...

Supine One-Arm Overhead Throw

Supine One-Arm Overhead Throw

Medicine Ball Exercises Abdominals Exercises

Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully b...

Barbell Ab Rollout

Barbell Ab Rollout

Barbell Exercises Abdominals Exercises

For this exercise you will need to get into a pushup position, but instead of having your hands of the floo...