Knee Raises on parallel bars
Knee raises primarily train the abdominal muscles and hip flexors, similar to the L-Sit or leg raises. During the exercise, the knee is pulled up to the chest while keeping the upper body upright. This exercise can be performed while standing or hanging from a pull-up bar.
Knee raises can be done with different equipment. In the parallel bars variation, the arms stabilize the body, which intensively engages the shoulder and core muscles.
Necessary equipment
Knee Raises on parallel bars - the correct execution
- Start in support
- Arms remain extended throughout
- Shoulders are low
- Bend your hips and pull your thighs to your chest
- Bend the knees at the same time
- Lower your legs in a controlled manner back into the stretching position
The exercise Knee Raises is intended to be used as a hypertrophy exercise.
Which muscles are trained by Knee Raises?
Primary trained muscles for Knee Raises
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Secondary trained muscles for Knee Raises
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Knee Raises on parallel bars:
Knee Raises with gym rings
Knee raises on the gymnastics rings are a more advanced variation because the instability of the rings requires increased activation of the stabilizing muscles in the shoulder girdle and core.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
Knee Raises with gym rings - the correct execution
- Start in the support hold position with arms outstretched
- Pull the knees as high as possible towards the chest
- Slowly and controlled, extend your legs back to the starting position
- Ensure your shoulders remain in a low and stable position
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!