Knee/Hip Raise On Parallel Bars

Knee/Hip Raise On Parallel Bars is a beginner-level isolation in the strength category that primarily works the abs. It is performed with other equipment.

How to do it

1. 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.
2. 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.
3. 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.
4. 4Slowly go back to the starting position as you breathe in.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.