Parallel Bar Knee Raise

Parallel Bar Knee Raise

Overview

Target Muscle Groups:
Core, upper legs.
Equipment:
Machine.
Difficulty:
Intermediate.

General Information

Parallel Bar Knee Raise is an isolation exercise that primarily targets the core and also engages the hip flexors. It is an intermediate-level movement that teaches controlled hip flexion with a stable trunk and shoulders supported on dip bars.

Use it to build lower-abdominal endurance and develop anti-sway control in the hanging position. The parallel bars provide support so you can focus on elevating the knees without excessive swinging.

Keep the ribcage stacked over the pelvis and think of pulling the knees up by rolling the pelvis, not by yanking with the hip flexors alone. Smaller, cleaner reps are more effective than large, uncontrolled swings.

Ideal for gym settings with a captain’s chair or dip station, it fits well after compound lifts or in core circuits. Progress to straight-leg raises once you can control the start and end of each rep without momentum.

Instructions

  1. Support your forearms on the pads, grip the handles, and press shoulders down to create a stable base with ribs stacked.
  2. Start with legs hanging and feet slightly in front of the body to reduce sway; keep a light brace through the midsection.
  3. Exhale and draw the knees up by rolling the pelvis under, not by leaning back or swinging the torso.
  4. Lift until thighs are roughly parallel to the floor or just below your control limit without shoulder shrugging.
  5. Pause briefly, then inhale and lower slowly to a dead-stop without letting the legs swing behind you.
  6. Reset your brace each rep and keep the movement smooth and repeatable for the set length.

Common Mistakes

Swinging the legs

Using momentum instead of lifting with a controlled pelvic roll and abdominal tension.

Leaning back to lift

Arching the back and leaning to clear the legs instead of bracing and raising the knees.

Shrugged shoulders

Letting the shoulders ride up into the ears, which reduces stability and irritates the neck.

Half range

Stopping well short of a meaningful knee lift and skipping the pelvic tilt at the top.

No pause at bottom

Dropping into a swing without a dead-stop, which removes control and overloads the hip flexors.

Injuries

Parallel Bar Knee Raise is a medium risk exercise when performed with proper technique.

Shoulders and hip flexors can get irritated if you lean back, shrug, or swing. Depress the shoulders, keep ribs down, and move through a controlled arc you can own.

If your lower back aches, reduce range and focus on posterior pelvic tilt at the top. Stop the set when you can no longer pause cleanly at the bottom without sway.

Alternative Exercises

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Frequently Asked Questions

Q: How high should I raise my knees?

Raise until thighs are near parallel to the floor without leaning back. If position degrades, shorten the range and rebuild control.

Q: What rep range works well?

Aim for 8-15 controlled reps for 2-4 sets. End the set when you cannot pause cleanly at the bottom without swinging.

Q: Should I posteriorly tilt the pelvis?

Yes. Think of rolling the pelvis under at the top to engage the lower abs and reduce hip flexor dominance.

Q: How do I reduce shoulder discomfort?

Depress the shoulders into the pads, keep the grip light, and avoid leaning back. If needed, take shorter, stricter reps and reduce total volume.

Overview

Target Muscle Groups:
Core, upper legs.
Equipment:
Machine.
Difficulty:
Intermediate.

Alternative Exercises