Videos
Instructions
- Position yourself between the parallel bars, supporting your body with straight arms and locked elbows.
- Stabilize your shoulders and keep your torso upright.
- Exhale as you slowly raise your knees toward your chest by flexing your hips.
- Pause briefly at the top of the movement, ensuring control.
- Inhale as you lower your legs back down to the starting position in a controlled motion.
Technical Tips
- Avoid swinging or using momentum.
- Keep your core engaged throughout the movement.
- Maintain a neutral spine and avoid leaning back.
- Raise knees to at least hip level for effective engagement.
Breathing Tips
- Exhale while lifting your knees.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hip flexor strains
- Shoulder impingement
- Abdominal hernia
The Knee Raise on Parallel Bars is a highly effective core strengthening exercise that primarily targets the abdominal muscles through hip flexion. By lifting the knees while suspended on dip bars, this movement challenges the lower abs and improves overall core stability. It also recruits supporting muscles in the glutes and hip flexors, promoting greater trunk control and athletic performance. This exercise is particularly popular in calisthenics and functional training for its ability to build midline strength without requiring additional weights. Suitable for intermediate fitness levels, the knee raise can be performed using bodyweight only and is adaptable for progression by modifying the leg position or tempo. Regular practice helps develop core endurance, control, and definition. Ideal for those seeking to improve their abdominal strength, posture, and overall balance, it also complements broader full-body routines focused on stability and mobility. Accessible and equipment-light, it is a staple in both home and gym environments.
How do I do knee raises on parallel bars correctly?
To perform knee raises on parallel bars correctly, support yourself with straight arms, engage your core, and lift your knees in a controlled motion without swinging to effectively target your abdominal muscles.
What muscles do knee raises on parallel bars work?
Knee raises on parallel bars primarily work the abdominal muscles, particularly the lower abs, while also engaging the hip flexors and glutes for stabilization.
Are parallel bar knee raises good for lower abs?
Yes, parallel bar knee raises are excellent for targeting the lower abdominal region due to the upward motion of the knees driven by hip flexion.
Can beginners do knee raises on parallel bars?
While knee raises on parallel bars are better suited for intermediate users, beginners can start with supported or modified versions such as bent-knee raises using a Roman chair.
How often should I include knee raises in my workout?
You can include knee raises 2–3 times per week within your core training routine, ensuring proper form and recovery between sessions for optimal abdominal development.