Vertical Leg Raise (on parallel bars)

Strengthen your core and hip flexors with the Vertical Leg Raise on parallel bars. This challenging exercise builds abdominal strength and control.

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Description

A bodyweight exercise where you hold yourself on parallel bars and raise your legs up to your chest.

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How to do Vertical Leg Raise (on parallel bars)

01
Setup
Grip parallel bars with an overhand grip, hands slightly wider than shoulder-width, and lift your body so your arms are extended and supporting your weight, with your feet hanging freely.
02
Setup
Keep your torso stable and erect, engaging your core slightly to prevent swinging, ensuring your shoulders are pressed down and back away from your ears.
03
Exhale as you slowly raise your knees towards your chest, bringing them as high as possible by flexing your hips and engaging your lower abdominals.
04
Hold the top position briefly, focusing on the contraction in your hip flexors and lower abs.
05
Inhale as you slowly lower your legs back to the starting position with control, fully extending them without allowing them to swing or touch the ground.

Tips

Focus on initiating the movement from your hip flexors and lower abs, rather than relying on momentum or swinging your legs.
Maintain a slight posterior pelvic tilt throughout the exercise to keep your lower back from arching excessively.
Control the eccentric (lowering) phase just as much as the concentric (lifting) phase to maximize muscle engagement and prevent injury.
If raising your knees is too difficult, start by performing bent-knee raises to a 90-degree angle to build foundational strength.

Common mistakes

Swinging the legs to generate momentum instead of using muscle control; fix this by performing the movement slowly and deliberately, focusing on the contraction.
Arching the lower back excessively during the raise; fix this by actively bracing your abdominal muscles and maintaining a neutral spine throughout the entire range of motion.
Not fully lowering the legs on the eccentric phase; fix this by ensuring a complete, controlled extension of the legs back to the starting hanging position without touching the ground.

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Questions

What muscles does Vertical Leg Raise (on parallel bars) work?

Vertical Leg Raise (on parallel bars) primarily targets Iliopsoas. Secondary muscles include Adductor Brevis, Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae.

Is Vertical Leg Raise (on parallel bars) good for beginners?

Vertical Leg Raise (on parallel bars) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Vertical Leg Raise (on parallel bars)?

You need Body weight to perform Vertical Leg Raise (on parallel bars). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Vertical Leg Raise (on parallel bars)?

Focus on initiating the movement from your hip flexors and lower abs, rather than relying on momentum or swinging your legs. Maintain a slight posterior pelvic tilt throughout the exercise to keep your lower back from arching excessively. Control the eccentric (lowering) phase just as much as the concentric (lifting) phase to maximize muscle engagement and prevent injury. If raising your knees is too difficult, start by performing bent-knee raises to a 90-degree angle to build foundational strength.

What are common mistakes when doing Vertical Leg Raise (on parallel bars)?

Swinging the legs to generate momentum instead of using muscle control; fix this by performing the movement slowly and deliberately, focusing on the contraction. Arching the lower back excessively during the raise; fix this by actively bracing your abdominal muscles and maintaining a neutral spine throughout the entire range of motion. Not fully lowering the legs on the eccentric phase; fix this by ensuring a complete, controlled extension of the legs back to the starting hanging position without touching the ground.