Vertical Leg Raise On Parallel Bars

Muscles worked

Setup

1. Step onto the footplates and place your forearms firmly on the padded armrests of the dip station.
2. Grip the handles and press your lower back flat against the backrest to stabilize your torso.
3. Suspend your body by pushing through your forearms, ensuring your shoulders are depressed and away from your ears.
4. Let your legs hang straight down toward the floor with your feet together and toes pointed.

How to do it

1. Exhale as you lift your legs in a controlled arc until they are at least parallel to the floor.
2. At the top of the movement, focus on tilting your pelvis upward toward your chest to maximize abdominal contraction.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second eccentric tempo.
4. Stop the descent just before your legs go behind your hips to prevent momentum and maintain tension on the abs.

Form checklist

• Keep your back pressed firmly against the pad throughout the entire range of motion.
• Avoid swinging the legs or using momentum to initiate the lift.
• Maintain a 'long neck' by keeping your shoulders pushed down and away from your ears.
• Keep your legs as straight as possible to increase the lever length and difficulty.

Pro tips

• To fully engage the rectus abdominis, think about 'curling' your hips toward your ribs rather than just lifting your legs.
• Squeeze your quads and glutes slightly at the bottom of the rep to reset your posture and prevent swinging.

Make it harder

• Add a 2-second pause at the peak of the contraction with your legs perfectly horizontal.
• Hold a light dumbbell between your feet or wear ankle weights to increase the resistance.

Frequently asked

What muscles does the vertical leg raise on parallel bars work?

The vertical leg raise on parallel bars primarily targets the abs and obliques, and also works the adductors, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the vertical leg raise on parallel bars?

The vertical leg raise on parallel bars requires no equipment — just your body weight.

Is the vertical leg raise on parallel bars good for beginners?

The vertical leg raise on parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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