Core / Beginner / Isolation (single joint)

Knee/Hip Raise On Parallel Bars

A bar isolation exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Pull-up bar, Dip bars

Movement pattern

Hip flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

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

• ✗ Sinking into the shoulders.

  Why it hurts: The shoulder joint hangs passively and gets strained.

  ✓ Instead: Push down through the forearms or hands to keep the shoulders away from the ears.

• ✗ Swinging the legs up.

  Why it hurts: Momentum replaces the abs and jerks the lower back.

  ✓ Instead: Curl the pelvis up slowly and lower under control.

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