Knee/Hip Raise On Parallel Bars

Technique

How to perform Knee/Hip Raise On Parallel Bars

1. Support yourself above parallel bars with straight arms, your shoulders controlled and your legs hanging below you.
2. Bend your knees and lift them toward your chest without swinging your body.
3. As the knees rise, curl your pelvis upward toward your ribs rather than stopping at hip flexion alone.
4. Keep the bars steady and maintain straight-arm support as you briefly control the top position.
5. Uncurl your pelvis and lower your bent legs slowly back toward the starting position.
6. Repeat the knee lift and pelvic curl, then return your feet to the ground under control.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.