Parallel Leg Raise

A muscular man demonstrating a parallels leg raise, with the starting position on the left and the finishing position on the right. The man is gray and black with highlighted abdominal muscles in red and orange.

Exercise Description

The Parallel Leg Raise is a bodyweight core exercise performed using parallel bars, a captain’s chair, or a dip station. The movement involves raising the legs in front of the body while supporting yourself with your arms, placing significant emphasis on the abdominal muscles and hip flexors. Compared to floor-based leg raises, the parallel leg raise increases the demand on the core by eliminating support from the ground and requiring greater stabilization from the shoulders and upper body. The exercise can be performed with bent knees for beginners or straight legs for a more advanced challenge.

Primary Muscles Worked

  • Rectus Abdominis

  • Hip Flexors

Secondary Muscles Worked

  • External Obliques

  • Internal Obliques

  • Transverse Abdominis

  • Serratus Anterior

  • Quadriceps

  • Forearm Muscles (Grip and Support)

  • Deltoids (Shoulder Stabilization)

  • Trapezius (Stabilization)

How to Perform Correctly

Setup

  1. Position yourself on a set of parallel bars or a captain’s chair.

  2. Support your body weight with your arms fully extended or with your forearms resting on the pads, depending on the equipment used.

  3. Keep your shoulders down and away from your ears.

  4. Engage your core and maintain an upright torso.

  5. Keep your legs together and your body stable before beginning the movement.

Movement

  1. Contract your abdominal muscles and raise your legs in front of your body.

  2. Lift your legs until they are approximately parallel to the floor or higher if mobility and strength allow.

  3. Focus on curling your pelvis slightly upward at the top of the movement to maximize abdominal activation.

  4. Pause briefly at the top position.

  5. Slowly lower your legs back to the starting position under control.

  6. Avoid excessive swinging between repetitions.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Momentum

  • Avoid swinging the legs to generate movement.

Arching the Lower Back

  • Maintain core tension throughout the exercise.

Shrugging the Shoulders

  • Keep your shoulders depressed and stable during the movement.

Dropping the Legs Quickly

  • Control the lowering phase to maximize abdominal engagement.

Performing Partial Repetitions

  • Use a full range of motion while maintaining proper form.

Leaning Excessively Forward or Backward

  • Keep your torso stable and upright.

Holding the Breath

  • Maintain controlled breathing throughout the set.

Abs Exercises