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.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.
Alternative Exercises For Knee/Hip Raise On Parallel Bars
Feb 1, 2012 9:26 PM:
This helps my lower abs so much. It feels like the muscles travel through a longer range than crunches allow.
This helps my lower abs so much. It feels like the muscles travel through a longer range than crunches allow.-See Less
Jan 22, 2012 2:38 PM:
This exercise pulls in so many muscles if done right. I do this on leg days.
This exercise pulls in so many muscles if done right. I do this on leg days.-See Less
Dec 10, 2011 12:54 PM:
Good exercise. I do it at the end of my workouts and sometimes add a dumbbell between my feet.
Good exercise. I do it at the end of my workouts and sometimes add a dumbbell between my feet.-See Less
Jul 9, 2010 5:00 AM:
Great variation for flattening your lower abs. I do more reps, about 20 - 30 for 4 sets with quite fast movement, to ensure a fat burning exercise.
Great variation for flattening your lower abs. I do more reps, about 20 - 30 for 4 sets with quite fast movement, to ensure a fat burning exercise.-See Less
Jun 20, 2010 3:16 AM:
Very stressful on the lumbar spine via psoas involvement. Ab curls over a Swiss ball are far superior and safer.
Very stressful on the lumbar spine via psoas involvement. Ab curls over a Swiss ball are far superior and safer.-See Less
Jun 18, 2010 6:33 PM:
I felt it really bad in my lower back the following day for some reason. I immediately felt it in my abs while doing it however. Does this suppose to work your lower back as well?
I felt it really bad in my lower back the following day for some reason. I immediately felt it in my abs while doing it however. Does this suppose to work your lower back as well?-See Less
Mar 24, 2010 4:02 PM:
put a weight unbetween your feet and do it on a legs day ....youll feel it
put a weight unbetween your feet and do it on a legs day ....youll feel it-See Less
Feb 1, 2012 9:26 PM:
This helps my lower abs so much. It feels like the muscles travel through a longer range than crunches allow.
This helps my lower abs so much. It feels like the muscles travel through a longer range than crunches allow.-See Less
Jan 22, 2012 2:38 PM:
This exercise pulls in so many muscles if done right. I do this on leg days.
This exercise pulls in so many muscles if done right. I do this on leg days.-See Less
Dec 10, 2011 12:54 PM:
Good exercise. I do it at the end of my workouts and sometimes add a dumbbell between my feet.
Good exercise. I do it at the end of my workouts and sometimes add a dumbbell between my feet.-See Less
Jul 9, 2010 5:00 AM:
Great variation for flattening your lower abs. I do more reps, about 20 - 30 for 4 sets with quite fast movement, to ensure a fat burning exercise.
Great variation for flattening your lower abs. I do more reps, about 20 - 30 for 4 sets with quite fast movement, to ensure a fat burning exercise.-See Less
Jun 20, 2010 3:16 AM:
Very stressful on the lumbar spine via psoas involvement. Ab curls over a Swiss ball are far superior and safer.
Very stressful on the lumbar spine via psoas involvement. Ab curls over a Swiss ball are far superior and safer.-See Less
Jun 18, 2010 6:33 PM:
I felt it really bad in my lower back the following day for some reason. I immediately felt it in my abs while doing it however. Does this suppose to work your lower back as well?
I felt it really bad in my lower back the following day for some reason. I immediately felt it in my abs while doing it however. Does this suppose to work your lower back as well?-See Less
Mar 24, 2010 4:02 PM:
put a weight unbetween your feet and do it on a legs day ....youll feel it
put a weight unbetween your feet and do it on a legs day ....youll feel it-See Less
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of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Feb 1, 2012 9:26 PM: This helps my lower abs so much. It feels like the muscles travel through a longer range than crunches allow.
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Jan 22, 2012 2:38 PM: This exercise pulls in so many muscles if done right. I do this on leg days.
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Dec 10, 2011 12:54 PM: Good exercise. I do it at the end of my workouts and sometimes add a dumbbell between my feet.
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Jul 28, 2011 5:52 AM: Love this
of people found this tip helpful
Tip: Knee/Hip Raise On Parallel Bars
Jan 4, 2011 5:40 AM: This exercise focuses more on the hip flexors (Psoas Major
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Jul 9, 2010 5:00 AM: Great variation for flattening your lower abs. I do more reps, about 20 - 30 for 4 sets with quite fast movement, to ensure a fat burning exercise.
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Jun 20, 2010 3:16 AM: Very stressful on the lumbar spine via psoas involvement. Ab curls over a Swiss ball are far superior and safer.
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Jun 18, 2010 6:33 PM: I felt it really bad in my lower back the following day for some reason. I immediately felt it in my abs while doing it however. Does this suppose to work your lower back as well?
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Mar 24, 2010 4:02 PM: put a weight unbetween your feet and do it on a legs day ....youll feel it
of people found this review helpful
Review: Knee/Hip Raise On Parallel Bars
Mar 20, 2010 4:13 PM: I can really feel it in my lower abs