Vertical Leg Raise (On Parallel Bars)

Setup

1. 01Support yourself on the parallel bars or captain's chair with forearms or straight arms, depending on the station.
2. 02Press the shoulders down away from the ears and keep the back against the pad if one exists.
3. 03Let the legs hang straight down with feet together.
4. 04Brace the trunk before the first rep so the pelvis does not sag.

Execution

1. 01Raise the straight legs forward and up toward hip height or above.
2. 02Posteriorly tilt the pelvis slightly at the top to bring the abs into full contraction.
3. 03Pause briefly at the top position.
4. 04Lower the legs under control back to a full hang without swinging.

Checkpoints

• -Shoulders stay depressed; no shrugging into the ears.
• -Legs move without a swing or kip at the bottom.
• -The pelvis tucks at the top rather than the legs simply lifting from the hips.
• -Torso stays upright against the support through the set.

Common mistakes

• -Swinging the legs to build momentum between reps.
• -Only lifting from the hip flexors with no pelvic tilt.
• -Sinking into the shoulders and losing the supported position.
• -Bending the knees progressively as fatigue sets in without acknowledging the regression.