Male

Vertical Leg Raise on parallel bars

Muscles involved

Mastering core control using only your bodyweight requires patience and a structured progression. With the vertical leg raise on parallel bars, there is no need to rush reps or swing your body around to feel the strain. Begin by carefully raising your knees with a stable upper body, ensuring your abs and obliques are doing the actual work of flexing the hips. As your core strength improves, focus on holding a brief pause at the peak of the movement before controlling the descent. This steady, progressive path helps build true abdominal strength while keeping your lower back safe from unnecessary strain.

How to do it

1. Elevate yourself between parallel bars with your arms straight and body vertical. 2. Lift your legs by bending your knees until you fully flex your hips. 3. Hold the abdominal contraction for a moment in the top position. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Peso corporal

Muscles worked

Tips

- If you cannot lift your legs straight, start by elevating your bent knees towards your chest. - Avoid swinging; the movement should be controlled by abdominal strength. - Exhale when elevating your legs for a better transverse abdominis contraction.