Leg Raise Parallel Bars: How To, Form & Muscles Worked

Name: Leg Raise Parallel Bars — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Support your weight on parallel bars and lift your legs by flexing at the hips, primarily engaging the abdominals and hip flexors. The movement is performed with a stable torso and controlled leg motion.

Support your weight on parallel bars and lift your legs by flexing at the hips, primarily engaging the abdominals and hip flexors. The movement is performed with a stable torso and controlled leg motion.

How to do the Leg Raise Parallel Bars#

Grip the parallel bars and support your body on straight arms, keeping your shoulders down and chest open.
Brace your core and let your legs hang fully before beginning the lift.
Contract your abdominals and raise your legs by flexing at the hips, keeping them together as you lift.
Lower your legs slowly and under control back to the hanging start position without swinging.

Muscles worked#

Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal Obliques), Triceps (Triceps Brachii), Front delts (Anterior Deltoid)

Common mistakes#

Using momentum or swinging the torso to help lift the legs.
Arching the lower back instead of maintaining a neutral spine and tucked pelvis.
Allowing the shoulders to shrug up toward the ears during the set.
Bending the knees when performing a straight-leg variation.

Frequently asked questions#

What muscles does the Leg Raise Parallel Bars work?

The Leg Raise Parallel Bars primarily works the abs, hip flexors. The obliques, triceps, front delts assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, triceps, front delts, lighten the load and slow the lowering phase.

What equipment do I need for the Leg Raise Parallel Bars?

The Leg Raise Parallel Bars needs the following: Dip bars. Nothing beyond that is required to run the movement as described above.

Is the Leg Raise Parallel Bars suitable for beginners?

Not as one of your first exercises. The Leg Raise Parallel Bars is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Leg Raise Parallel Bars?

Captain's Chair Knee Raise, Knee Raise Parallel Bars, Ab Coaster all train the same primary muscles as the Leg Raise Parallel Bars. Pick whichever one matches the equipment in front of you.

How to do the Leg Raise Parallel Bars#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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