Vertical Bent-Knee Leg Raise (on Parallel Bars)
Easy
Also known as: Captain's Chair Knee Raise · Supported Vertical Knee Raise
Expert Advice
For more abdominal involvement, gently curl your pelvis upward near the top rather than only lifting your thighs. Keep the curl small instead of chasing extra knee height.
How-to-do Steps
- Rest your forearms on the station's pads and grasp the upright handles.
- Set your back against the pad with both feet hanging unsupported.
- Exhale as you bend both knees and raise them forward to roughly hip height.
- Lower both legs slowly, extending your knees toward the starting position.
- Repeat with both legs moving together and your torso supported throughout.
Common Mistakes
- Shoulders sink toward your earsFix: press your forearms firmly into the pads.
- Legs swing behind you between repsFix: stop the descent when your legs hang beneath your hips.
Coach Cues
Knees up togetherShoulders away from earsControl the descent
Short reminders to keep in mind during every set.
Track Vertical Bent-Knee Leg Raise (on Parallel Bars) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Vertical Bent-Knee Leg Raise (on Parallel Bars) primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads55%
Abs45%
Equipment
Special Bar
Exercise Type
Strength
Why Level 2?
Easy
Forearm and back support simplify balance, but controlled leg lifting requires basic trunk strength.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Vertical Bent-Knee Leg Raise (on Parallel Bars) work?
Vertical Bent-Knee Leg Raise (on Parallel Bars) primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Vertical Bent-Knee Leg Raise (on Parallel Bars)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Vertical Bent-Knee Leg Raise (on Parallel Bars) suitable for beginners?
Yes, Vertical Bent-Knee Leg Raise (on Parallel Bars) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Vertical Bent-Knee Leg Raise (on Parallel Bars)?
Shoulders sink toward your ears: press your forearms firmly into the pads. Legs swing behind you between reps: stop the descent when your legs hang beneath your hips.
