Knee/Hip Raise On Parallel Bars
A beginner strength exercise for the abs, done with a other equipment.
- Main muscles
- Abs
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Isolation
- Movement
- Pull
How to do the Knee/Hip Raise On Parallel Bars
- 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Knee/Hip Raise On Parallel Bars
Suspended Reverse CrunchOther equipment · Beginner
Otis-UpOther equipment · Beginner
Suspended FalloutOther equipment · Intermediate
Weighted Sit-Ups - With BandsOther equipment · Intermediate
Ab RollerOther equipment · Intermediate
Alternate Heel TouchersBodyweight · Beginner
Barbell Side BendBarbell · Beginner
Bosu Ball Cable Crunch With Side BendsCable · Beginner
Questions
What muscles does the Knee/Hip Raise On Parallel Bars work?
Mainly the abs.
Is the Knee/Hip Raise On Parallel Bars good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Knee/Hip Raise On Parallel Bars?
Good alternatives that train the abs: Suspended Reverse Crunch, Otis-Up, Suspended Fallout or Weighted Sit-Ups - With Bands.
How many sets and reps of the Knee/Hip Raise On Parallel Bars should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).