Exercise
WEIGHTED VERTICAL LEG RAISE (ON PARALLEL BARS)
Form cues
About
A supported leg raise on parallel bars (captain's chair) with ankle weights, targeting the hip flexors and lower abdominals with reduced grip fatigue compared to the hanging version.
Instructions
Step-by-step technique
Secure the weight correctly
Step between the parallel bars and firmly lock your ankle weight between your feet, ensuring it is tightened securely to prevent shifting. Grip the bars with an overhand hold and press down firmly to elevate your body until your arms are fully extended and your shoulders are actively depressed.
Active shouldersStabilize your body position
Maintain an upright torso with your back pressed against the backrest to provide a stable foundation for the movement. Engage your deep core muscles immediately to prevent your hips from swaying or arching while you maintain a rigid spine throughout the duration of the set.
Brace your coreInitiate the leg raise
Exhale sharply as you simultaneously flex your hips and knees to lift your legs upward in a controlled arc. Ensure that your thighs rise well above parallel to the floor, focusing on feeling a deep contraction in your lower abdominal wall rather than relying solely on your hip flexors.
Crunch your absControl the downward phase
Slowly lower your legs back toward the starting position, resisting the pull of gravity and the added weight. Maintain constant tension in your midsection to avoid swinging your body, ensuring the entire movement remains strict and focused on abdominal recruitment without using momentum.
Slow and steadyMaintain consistent movement rhythm
Repeat the lifting and lowering motion for your targeted repetition count while keeping your breathing steady and your grip firm. Focus on keeping your legs together to engage your adductors, ensuring that you do not touch the weight to the floor until the final repetition is complete.
Stay rigidCommon mistakes
What goes wrong — and why
Pressing into the pads with excessive force
Pushing down removes load from the hip flexors.
Rest lightly on the pads and engage the core to support the lift.
Swinging the legs
Momentum reduces hip flexor and abdominal engagement.
Raise slowly and control the descent over 2–3 seconds.
Short range of motion
Not reaching 90 degrees undertrains the hip flexors.
Raise the thighs until they are parallel to the floor or higher.
Variations · Progressions · Regressions
Adaptations for every level
Seated Leg Raise
Perform seated on a bench for a lower difficulty starting point.
Hanging Weighted Leg Raise
Add grip challenge by performing hanging rather than supported.
Toes-to-Bar on Parallel Bars
Raise the feet to touch the elbows for maximum range of motion.