Also known as: dip bar leg raises, dip-bar leg raise, parallel bar leg raises, parallel bar knee raises, dip bar core raises

What is Leg Raises On Dip Bar?

Leg Raises On Dip Bar is an easy core exercise on parallel dip bars that targets the rectus abdominis, obliques and hip flexors. It builds midline strength and hip flexion control. Maintain scapular stability and a controlled tempo to protect the lower back and shoulders.

How to Do Leg Raises On Dip Bar

  1. Set starting position: Place yourself between parallel dip bars with arms extended, shoulders stacked over wrists, legs together and spine neutral. Keep feet off the ground.
  2. Grip and align: Hold bars firmly with neutral wrists, retract shoulders slightly to stabilize, and avoid shrugging. Keep chest open and core primed before movement.
  3. Engage core: Exhale and brace abs by drawing the belly button toward the spine; keep legs straight and glutes tight to minimize lumbar arching.
  4. Lift legs slowly: Lift legs forward with control until they reach roughly parallel to the floor, avoiding momentum and swinging. Breathe out steadily.
  5. Pause at top: Hold the contraction for one second, maintaining scapular stability and braced core; don't overextend lower back or tilt the pelvis.
  6. Lower with control: Inhale as you slowly lower legs back to start, resisting gravity. Stop short of excessive hip drop and repeat for prescribed reps.

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
Equipment: Parallel Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Leg Raises On Dip Bar?

Leg Raises On Dip Bar builds core strength, particularly the rectus abdominis and hip flexors, while training hip flexion control and scapular stability. Regular practice improves posture, midline endurance, and transfer to hanging movements or press transitions.

What common mistakes should I avoid when doing this exercise?

Common mistakes include using momentum, arching the lower back, bending the knees, and shrugging shoulders. To fix, slow the tempo, brace the core, keep legs straight, and retract the shoulders. Start with smaller ranges or knee raises if form breaks down.

How can I progress or regress Leg Raises On Dip Bar?

Regress by performing knee raises on dip bars or lying leg raises. Progress with slow negatives, weighted ankle straps, toes-to-bar, or work toward an L-sit. Increase range, tempo control, and rep volume gradually to avoid shoulder or lumbar strain.