10 Best Knee/hip Raise On Parallel Bars Alternatives for Home & Gym
If you cannot do the Knee/hip Raise On Parallel Bars, choose exercises that still emphasize the rectus abdominis and hip flexors. Try hanging knee tucks, lying leg raises, or a captain's chair substitute—brace your core, posteriorly tilt the pelvis, and exhale as you lift to keep lumbar flexion and hip-flexor drive.
Original Exercise: Knee/hip Raise On Parallel Bars
How to Perform Knee/hip Raise On Parallel Bars
- Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
- The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
- Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
- Slowly go back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Knee/hip Raise On Parallel Bars Alternatives
1. Exercise Ball Pull-In
84.1% MatchHow to perform this exercise
- Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
2. Assisted Hanging Knee Raise
83.3% MatchHow to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
- Pause for a moment at the top of the movement, squeezing your abs.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
3. Decline Sit-up
82.2% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
4. Exercise Ball Crunch
80.4% MatchHow to perform this exercise
- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
- Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
- As you inhale, go back to the starting position.
- Repeat for the recommended amount of repetitions.
5. Butt-ups
79.9% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- At the top of the movement, squeeze your abs and pause for a moment.
- Slowly lower your legs back down to the starting position.
6. Bent-Knee Hip Raise
79.1% MatchHow to perform this exercise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- Repeat for the recommended amount of repetitions.
7. Decline Reverse Crunch
78.6% MatchHow to perform this exercise
- Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
- Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
- While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
- Hold the contraction for a second and move your legs back to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
8. Cocoons
78% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
9. Decline Crunch
76.7% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body towards your knees, curling your torso.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
10. Crunch (on Stability Ball, Arms Straight)
76.4% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
- Place your hands behind your head or cross them over your chest.
- Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
Why You Might Need a Knee/hip Raise On Parallel Bars Alternative
You may need alternatives because parallel bars aren't available, you have shoulder or wrist limitations, or you need to reduce hip-flexor dominance. Substitutes let you adjust leverage, range of motion, and spinal position to protect the lumbar spine and shoulders. For example, lying leg raises reduce shoulder load—keep a slight posterior pelvic tilt and initiate the lift from the ribs and lower abs to minimize hip-flexor takeover. A captain's chair or hanging tuck retains vertical loading but shortens the lever arm; cue a tall thorax and active scapular depression to protect the shoulders while increasing rectus abdominis activation.
How to Choose the Right Substitute
Select a substitute based on equipment, mobility, and the muscle emphasis you want. If shoulders limit you, pick supine leg raises on the floor or a decline bench—press your lower back gently to the mat and lead with the sternum to favor the abs over the iliopsoas. If you want vertical loading similar to parallel bars, use hanging knee tucks or a dip-stand captain's chair and cue scapular depression and pelvic tuck to maintain spinal neutrality. Progress by increasing lever length (straight-leg raises) or adding resisted bands to scale intensity while monitoring lumbar extension.
Frequently Asked Questions
What muscles does Knee/hip Raise On Parallel Bars work?
The exercise primarily targets the rectus abdominis and hip flexors (iliopsoas and rectus femoris), with secondary engagement of the obliques and lower thoracic extensors for stabilization. Maintain a posterior pelvic tilt during the lift to emphasize abdominal shortening and limit hip-flexor dominance.
What is the best bodyweight alternative to Knee/hip Raise On Parallel Bars?
Hanging knee tucks or lying straight-leg raises are the best bodyweight alternatives depending on equipment. For hanging tucks cue scapular depression and a pelvic tuck to keep tension on the abs; for lying raises press the lower back into the mat and lead with the sternum to reduce lumbar shear.
Can I build muscle without doing Knee/hip Raise On Parallel Bars?
Yes. You can hypertrophy the rectus abdominis and hip flexors with progressive variations like weighted decline leg raises, straight-leg raises with a controlled tempo, or band-resisted knee tucks. Focus on increasing load, lever length, or time under tension while maintaining a neutral spine and proper pelvic control.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →