Knee/Hip Raise On Parallel Bars

An isolation exercise for the abdominals performed on a vertical leg raise machine, lifting the knees or hips while maintaining an upright torso.

Instructions

1. Position your body on the vertical leg raise bench with your forearms resting on the pads.
2. Grip the handles firmly with your hands and ensure your back is supported by the pad.
3. Your arms should be bent at approximately 90 degrees.
4. Keep your torso straight and against the pad; avoid leaning or rocking.
5. Lift your knees or hips upward by contracting your abdominals.
6. Continue lifting until your knees are roughly parallel to the floor or your hips are fully flexed.
7. Pause briefly at the top position while maintaining the contraction.
8. Lower your legs slowly back to the starting position in a controlled manner.

Tips

• Avoid swinging or using momentum; control the entire movement using abdominal muscles.
• Focus on pulling your hips upward rather than merely bending your knees.
• Keep your torso stationary against the pad; minimize any forward or backward lean.
• A slight contraction at the top position maximizes abdominal activation.
• Perform this movement slowly with a full range of motion for better muscle engagement.
• The machine provides stability; use that stability to focus entirely on the abdominal contraction.