What is Leg Raises On Dip Bar?
Leg Raises On Dip Bar is an easy calisthenics exercise performed on parallel dip bars that targets the core—primarily the abdominals and hip flexors—by lifting straight legs to roughly parallel. It builds core strength and hip control with minimal equipment and low technical demand.
How to Do Leg Raises On Dip Bar
- Set up position: Position yourself between parallel dip bars with arms straight and shoulders stacked over hands; feet together, legs extended. Grip firmly and stabilize before beginning.
- Grip and posture: Keep hands shoulder-width, wrists neutral and shoulders depressed. Avoid shrugging; maintain a slight hollow body to protect the lower back and engage the core.
- Brace core: Exhale and pull the ribs down, drawing the belly button toward the spine to brace. This reduces swing and increases abdominal recruitment during the lift.
- Lift legs: Slowly lift legs straight ahead until roughly parallel to the floor, keeping toes pointed and legs together. Pause briefly at the top for tension.
- Lower with control: Inhale and lower legs slowly back to start, avoiding sudden drops. Keep core engaged; if you lose form, regress to bent-knee raises.
Muscle Groups
Core
Description
Position your body on dip bars holding with your arms straight. This will be your starting position.Now as you breathe out, lift your straight legs up. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second.
Slowly go back to the starting position as you breathe in.
Continue for the required amount of repetitions.
Movement Group
Core
Required Equipment
Parallel Bars
Progressions and Regressions
- Knee Raises On Dip Bar
- Leg Raises On Dip Bar (current)
- Hanging Knee Raise
- Hanging Leg Raise
- Toes to Bar
- Inverted Romanian Deadlift
Frequently Asked Questions
What are the benefits of Leg Raises On Dip Bar?
Leg Raises On Dip Bar strengthens the rectus abdominis, obliques, and hip flexors while improving core stability and pelvic control. It supports balance, posture, and transfer to compound calisthenics moves when performed with good form.
What are common mistakes to avoid?
Common mistakes include swinging the body, bending the knees prematurely, arching the lower back, and using momentum from the shoulders. Fixes: slow tempo, brace the core, keep legs straight, and reduce range or use bent-knee progressions if needed.
How do I progress or regress this exercise?
Regress by performing bent-knee raises or assisted raises with one foot on the ground or a band. Progress with straight-arm holds, single-leg raises, added ankle weight, higher range of motion, or slower eccentric tempo for increased difficulty.