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.
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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
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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
- Extend the legs slowly and in a controlled manner
- Make sure your shoulders remain in a low position
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