Smart Workout Diary

Parallel Bar Leg Raise

The parallel bar leg raise is a supported bodyweight abdominal exercise performed while holding yourself up on parallel bars. It primarily trains the lower portion of the abdominals, with the hip flexors assisting. It supports core strength, trunk control, and the ability to keep the pelvis stable during lower-body movements.

Demonstration

Parallel Bar Leg Raise — demonstration 1
Parallel Bar Leg Raise — demonstration 2

Instructions

  1. Set up on stable parallel bars and press down through straight arms to lift your body into a supported position.
  2. Keep your chest tall, shoulders depressed, and elbows softly unlocked; let your legs hang together beneath you.
  3. Brace your abdominals and gently tuck your pelvis under before beginning the raise.
  4. Raise both straight legs forward in a slow, controlled arc until they are roughly parallel with the floor, or as high as you can without swinging or rounding the shoulders.
  5. Pause briefly, then lower your legs under control to the hanging position without letting them swing.
  6. Repeat smoothly. Step down carefully when finished rather than dropping from the bars.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Limit momentum: if your legs swing, pause in the bottom position and make the next repetition slower.
  2. Use pelvic control: think of bringing your belt buckle toward your ribs rather than only lifting from the hips.
  3. Keep shoulders active: press down into the bars and avoid shrugging toward your ears.
  4. Adjust the range: raise only as high as you can while keeping control; bent-knee raises can help build strength first.
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