Waist Exercise · Body Weight

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Vertical Leg Raise (on Parallel Bars)

Category

Waist

Equipment

Body Weight

Target

Abs

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Hanging support on parallel bars removes the grip fatigue that comes with a hanging leg raise from a bar, letting the abs and hip flexors take the brunt of the work without the forearms giving out first. That makes it a good regression for anyone whose grip fails before their core does on a hanging variation. Keep the torso still and avoid swinging — the legs should rise from hip flexion, not momentum.

How to Do the Vertical Leg Raise (on Parallel Bars)

1. Hang from parallel bars with your arms fully extended and your body straight.
2. Brace your core and raise your legs in front of you, keeping them straight throughout.
3. Keep lifting until your legs reach parallel with the floor, or a bit higher.
4. Hold briefly at the top, then lower your legs back down slowly to the start.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Muscles Worked

The Vertical Leg Raise (on Parallel Bars) primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Vertical Leg Raise (on Parallel Bars) work?

The Vertical Leg Raise (on Parallel Bars) primarily targets the abs, with the hip flexors as the main supporting muscle group.

What equipment do I need for the Vertical Leg Raise (on Parallel Bars)?

The Vertical Leg Raise (on Parallel Bars) is done with no equipment — just body weight.

What's a good alternative to the Vertical Leg Raise (on Parallel Bars)?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.