How to Do Knee/Hip Raise On Parallel Bars
Start and end of one clean rep of Knee/Hip Raise On Parallel Bars.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | — |
| Equipment | Machine |
| Category | Strength |
How to perform 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.
Muscles worked
- Core (primary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Knee/Hip Raise On Parallel Bars work?
Knee/Hip Raise On Parallel Bars is a focused movement that primarily works the core.
What equipment do I need for Knee/Hip Raise On Parallel Bars?
Knee/Hip Raise On Parallel Bars needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Knee/Hip Raise On Parallel Bars?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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