Support your body on parallel bars and lift your knees toward your chest by flexing the hips and contracting the abdominals, primarily working the rectus abdominis and iliopsoas. Perform the movement with a controlled ascent and descent while maintaining a stable torso.
How to do the Knee Raise Parallel Bars#
- Grip the parallel bars and support your weight with arms locked or slightly bent so your legs hang freely.
- Brace your core and keep your torso steady before initiating the lift.
- Exhale and draw your knees up toward your chest by flexing at the hips, keeping the movement controlled.
- Pause briefly at the top with knees close to the torso.
- Inhale and lower your legs back to a full hang with a slow, controlled motion.
Muscles worked#
- Primary: Abs, Hip flexors
- Secondary: Obliques, Quads, Triceps, Front delts
Common mistakes#
- Using a big swing to lift the legs.
- Bending the elbows and pushing with the arms.
- Dropping the legs quickly on the descent.
- Allowing the lower back to overarch at the top.
