Smart Workout Diary

Parallel Bar Hip Raise

The parallel bar hip raise is an abdominal exercise performed while supporting the body on parallel bars. You lift the knees and pelvis toward the torso with controlled trunk flexion, primarily targeting the abs, especially the lower-abdominal region. It supports core strength, pelvic control, and bodyweight training progress.

Demonstration

Parallel Bar Hip Raise — demonstration 1
Parallel Bar Hip Raise — demonstration 2

Instructions

  1. Set up on stable parallel bars with straight arms, hands gripping the bars, and shoulders pressed down away from the ears.
  2. Hold your torso tall and still, bend your knees, and let the legs hang beneath you without swinging.
  3. Exhale as you draw your knees upward and curl your pelvis toward your ribs; focus on lifting the pelvis rather than only lifting the thighs.
  4. Pause briefly at the top while keeping your shoulders stable and your movement controlled.
  5. Inhale as you slowly lower the pelvis and legs to the start without arching excessively or swinging into the next repetition.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Parallettes
Difficulty
Intermediate

Technique tips

  1. Avoid momentum: begin each repetition from a still hang and lower slowly.
  2. Keep shoulders active: do not shrug into your ears or let the torso collapse between the bars.
  3. Use a manageable range: stop before you lose pelvic control or feel discomfort in the shoulders or lower back.
Exercise library