Vertical Leg Raise (On Parallel Bars)
Vertical Leg Raise (On Parallel Bars) Exercise Description
The Vertical Leg Raise on parallel bars trains the anterior core and hip flexors while you support your bodyweight on straight arms. You stabilize the shoulder girdle by actively depressing the scapulae and keeping the elbows locked, then raise the legs through controlled hip flexion with a braced trunk. Primary movers are the rectus abdominis and hip flexors (notably iliopsoas and rectus femoris), with the external and internal obliques assisting in lumbopelvic control. Maintaining a slight posterior pelvic tilt (“ribs down, pelvis tucked”) helps emphasize trunk flexion and limits lumbar extension. Because the body is suspended, the exercise also challenges shoulder stability and minimizes assistance from the ground, making momentum control essential. Use smooth, swing-free reps and a comfortable leg position (straight or softly bent) that lets you keep the spine quiet and the pelvis stable throughout the range you can own.
- Muscle Groups: Abs, Core, Hips, Quads, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis, Rectus Femoris
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Latissimus Dorsi, Pectoralis Minor, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Long Head
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors, Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Vertical Leg Raise (On Parallel Bars) Exercise
‘- Stand between the parallel bars and grip firmly; press down to straighten the elbows.
– Depress and set the shoulder blades; keep the neck neutral and chest “soft” (ribs stacked over pelvis).
– Lightly posteriorly tilt the pelvis and brace the abdomen as if preparing for a cough.
– From a dead stop, exhale and raise both legs together by flexing at the hips; keep feet together and toes up.
– Lift until thighs reach at least hip height (or slightly above) without leaning back or losing pelvic position.
– Pause briefly with no swing; keep elbows locked and shoulders depressed.
– Inhale and lower the legs under control to the start, stopping just before any lumbar arch or body sway appears.
– Throughout: move slowly, avoid kipping, and keep the torso still; choose straight legs or a small knee bend only if it preserves spinal and shoulder alignment.
Vertical Leg Raise (On Parallel Bars) Tips
‘- Grip the parallel bars firmly and press down to straighten and lock your elbows before starting.
– Actively depress and set your shoulder blades, keeping the shoulders down and stable throughout.
– Keep your neck neutral with a “soft” chest so the ribs stay stacked over the pelvis.
– Lightly posteriorly tilt the pelvis (“ribs down, pelvis tucked”) and brace the abdomen as if preparing for a cough.
– Start each rep from a dead stop to avoid using momentum.
– Exhale as you raise both legs together by flexing at the hips, keeping the feet together and toes up.
– Lift until your thighs reach at least hip height (or slightly above) without leaning back or losing pelvic position.
– Pause briefly at the top with no swing, keeping elbows locked and shoulders depressed.
– Inhale and lower the legs under control, stopping just before any lumbar arch or body sway appears.
– Move slowly, avoid kipping, and choose straight legs or a slight knee bend only if it helps keep the torso still and alignment solid.
Vertical Leg Raise (On Parallel Bars) Beginner Introduction
The Vertical Leg Raise on parallel bars is a bodyweight core exercise performed while supporting yourself on straight arms between two bars. The body stays suspended as the legs lift in front of you from the hips, turning this into a demanding movement for the abs and hip flexors. The side abs contribute by helping the pelvis and lower back stay steady, while the shoulders and upper body work to hold you tall and stable over the bars.
This movement centers on controlled hip lifting rather than wild swinging. A gentle tuck through the hips and a softly stacked rib and pelvis position encourage more work from the midsection and reduce stress on the lower back. Because there is no help from the floor, the shoulders, arms, and trunk have to stay organized to resist sway. Repetitions are commonly performed in a calm, deliberate manner, with either straight legs or a slight bend at the knees, depending on what allows a solid, still torso through the available range.