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Abs · Intermediate

Dip Bar Knee Raise

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Dip Bar Knee Raise demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Parallel Bars

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Support yourself between the dip bars with straight elbows, shoulders pressed down, and legs hanging still.
  2. 02Brace your trunk and bring your pelvis into a neutral or slightly tucked position.
  3. 03Lift both bent knees toward your chest without using momentum or swinging backward.
  4. 04Pause briefly at the top while keeping your shoulders stable and ribs controlled.
  5. 05Lower your legs slowly to the starting position and let the body settle before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDip Support HoldRelated variationDip Bar Oblique Knee RaiseRelated variationDip ShrugsRelated variationDepression In Parallel Bars StretchRelated variationRing Support Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteDumbbell Tricep Kick Back PlankComparable substituteBand Pull-ApartComparable substituteProne W Raise

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