Stand between parallel bars and grip bar on each side with overhand grip. Lift body off floor and balance body upright with arms straight.
Raise legs by flexing hips and knees until hips are completely flexed. Return until hips and knees are extended. Repeat.
This exercise is alternative to Vertical Leg Raise when apparatus is not available, or Hanging Leg Raise when high bar is not available or too low to allow for adequate leg clearance. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible (see Weighted Vertical Leg-Hip Raise on parallel bars). Also known as Vertical Knee Raise on parallel bars. Also see Spot Reduction Myth and Lower Ab Myth.
Lie on flat surface or incline to make this exercise less intense.
Exercise can be performed with added weight. Knees may be kept extended throughout leg raise to increase intensity. Knees can also be raised to shoulders to dynamically involve Rectus Abdominis.
- Rectus Abdominis
- Latissimus Dorsi
- Deltoid, Posterior
- Pectoralis Minor
- Pectoralis Major, Sternal
- Deltoid, Anterior
- Trapezius, Lower
- Triceps Brachii