Core · Bodyweight
on Parallel Bars Vertical Leg Raise
How to do the on parallel bars vertical leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Support yourself on parallel bars or a captain's chair with your forearms on the pads and your back against the support, legs hanging straight down. Keeping your torso still, raise your legs until your thighs are at least parallel to the floor, then lower under control. Bend your knees to make it easier or keep your legs straight for more challenge.
- 1Feel your lower abs lift your legs rather than your hip flexors
- 2Curl your pelvis up slightly at the top for a full contraction
- 3Lower your legs slowly and stay pinned against the back pad
Common mistakes
- Do not swing your legs or use momentum to lift
- Avoid arching your lower back away from the pad
- Do not let your shoulders shrug up toward your ears
Muscles worked
The on parallel bars vertical leg raise mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
Kovo programs the on parallel bars vertical leg raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.