Knee/Hip Raise On Parallel Bars
How to do the Knee/Hip Raise On Parallel Bars
- 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.
How to program the Knee/Hip Raise On Parallel Bars
Sets and reps
As an isolation movement, the Knee/Hip Raise On Parallel Bars is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Knee/Hip Raise On Parallel Bars is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Knee/Hip Raise On Parallel Bars into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Knee/Hip Raise On Parallel Bars work?
The Knee/Hip Raise On Parallel Bars primarily targets the Abdominals.
What equipment do I need for the Knee/Hip Raise On Parallel Bars?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Knee/Hip Raise On Parallel Bars should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
