Vertical Leg Raise (on Parallel Bars)
Use pure bodyweight leverage to build a trunk that resists rather than folds: Vertical Leg Raise (on Parallel Bars) closes out a session in minutes.
How to do Vertical Leg Raise (on Parallel Bars)
- Hang from the parallel bars with your arms fully extended and your body straight.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Vertical Leg Raise (on Parallel Bars) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Vertical Leg Raise (on Parallel Bars) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Vertical Leg Raise (on Parallel Bars)
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Vertical Leg Raise (on Parallel Bars) — Frequently Asked Questions
How do you do the Vertical Leg Raise (on Parallel Bars)?
Hang from the parallel bars with your arms fully extended and your body straight. Engage your core and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or slightly higher. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Vertical Leg Raise (on Parallel Bars) work?
The Vertical Leg Raise (on Parallel Bars) primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Vertical Leg Raise (on Parallel Bars) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Vertical Leg Raise (on Parallel Bars) good for beginners?
Yes. The Vertical Leg Raise (on Parallel Bars) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Vertical Leg Raise (on Parallel Bars)?
Try the Band Standing Crunch, Cable Seated Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
