Knee/Hip Raise On Parallel Bars
Knee/Hip Raise On Parallel Bars is a strength - forearm-supported abdominal control exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Triceps brachii, Deltoid
- Exercise type
- Strength - forearm-supported abdominal control
Exercise technique
- Position
Place forearms on the pads and grip the handles.
- Back
Keep your lower back close to the rear pad under control.
- Shoulders
Press through the supports without letting your chest sink between your shoulders.
- Legs
Extend the legs downward with a small knee bend.
- Raise
Exhale and lift your legs parallel to the floor.
- Pause
Hold briefly without swinging the hips.
- Lower
Slowly return your legs to the bottom start.
Key technique points
- Center the forearms on the pads.
- Keep your neck long.
- Lift the legs together.
- Monitor back contact on the descent.
- Stop any developing swing.
- Bend the knees if needed for control.
Common mistakes
Collapsing into the shoulders
Do not hang bodyweight on the neck and shoulder girdle.
Swinging the legs
Do not gain momentum through a backward swing from the bottom.
Lifting the back off the pad
Do not tip the pelvis forward as the legs lower.
Locking the knees
Do not stiffen the joints forcibly for a long lever.
Raising one leg first
Do not use an asymmetric ascent that rotates the pelvis.
Releasing the descent
Do not let the weight of your feet drop uncontrollably.
Frequently asked questions
Knee/Hip Raise On Parallel Bars: why is “Collapsing into the shoulders” a mistake?
Do not hang bodyweight on the neck and shoulder girdle.
Knee/Hip Raise On Parallel Bars: why is “Swinging the legs” a mistake?
Do not gain momentum through a backward swing from the bottom.
Knee/Hip Raise On Parallel Bars: why is “Lifting the back off the pad” a mistake?
Do not tip the pelvis forward as the legs lower.
Knee/Hip Raise On Parallel Bars: why is “Locking the knees” a mistake?
Do not stiffen the joints forcibly for a long lever.
Knee/Hip Raise On Parallel Bars: why is “Raising one leg first” a mistake?
Do not use an asymmetric ascent that rotates the pelvis.
Knee/Hip Raise On Parallel Bars: why is “Releasing the descent” a mistake?
Do not let the weight of your feet drop uncontrollably.
What should I focus on when doing Knee/Hip Raise On Parallel Bars?
Center the forearms on the pads. Keep your neck long. Lift the legs together. Monitor back contact on the descent. Stop any developing swing. Bend the knees if needed for control.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.