Knee/Hip Raise On Parallel Bars

Instructions

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.
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.
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.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Frequently asked questions

What muscles does the Knee/Hip Raise On Parallel Bars work?

Knee/Hip Raise On Parallel Bars primarily targets the Abdominals. This makes it an effective strength exercise for building abdominals development.

What equipment do I need for the Knee/Hip Raise On Parallel Bars?

You will need an other to perform the Knee/Hip Raise On Parallel Bars. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Knee/Hip Raise On Parallel Bars suitable for beginners?

Yes. The Knee/Hip Raise On Parallel Bars is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Knee/Hip Raise On Parallel Bars a compound or isolation exercise?

The Knee/Hip Raise On Parallel Bars is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Knee/Hip Raise On Parallel Bars?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Knee/Hip Raise On Parallel Bars?

Good alternatives include the 3/4 Sit-Up, Ab Crunch Machine, Ab Roller. These exercises target similar muscle groups (Abdominals) and can be substituted based on available equipment or training preference.

How to use Knee/Hip Raise On Parallel Bars — How to, Muscles, Form

Best for: Building practical strength and adding focused work for Abdominals. Use it when the movement fits your goal, equipment, and recovery.

Programming tip: Start with a load you can control for every rep. Add reps before adding weight, and keep the last rep clean enough that you could repeat the movement next week.

Common mistake: Chasing heavier weight before the setup, range of motion, and tempo are consistent. If the rep changes every set, the log stops telling the truth.

Track it: Log weight, reps, sets, and one short note about form or difficulty. Over time, those notes explain plateaus better than motivation quotes ever will.

Track this exercise