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How to do the Vertical Leg Raise (On Parallel Bars)

Glutes & HamstringsGlutes & HamsBodyweightIntermediate

The vertical leg raise on parallel bars is one of the most demanding posterior chain movements you can perform with just your bodyweight, forcing your glutes and hamstrings to work through a full, loaded range of motion. Master this exercise and you will build functional hip strength that carries over to every athletic and compound lift you train.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Mount the parallel bars and stabilize your upper body with straight, locked arms, keeping your torso upright and shoulders packed down away from your ears.
  2. From a dead hang position with legs straight, drive your heels back and upward by initiating the movement through a strong posterior pelvic tilt and glute contraction.
  3. Continue raising your legs until your hamstrings reach parallel or beyond, squeezing the glutes hard at the top to maximize muscle activation.
  4. Lower your legs slowly under full control over two to three seconds, resisting gravity to keep constant tension through the glutes and hamstrings before repeating.

Common mistakes

  • Swinging the hips to gain momentum instead of using muscular strength, which unloads the target muscles and stresses the lower back, so pause briefly at the bottom between reps to eliminate all swing.
  • Letting the knees bend significantly during the raise, which shifts work to the hip flexors rather than the glutes and hamstrings, so actively cue yourself to maintain nearly straight legs throughout.
  • Rushing the lowering phase and letting gravity drop the legs, which wastes half the stimulus, so enforce a controlled eccentric of at least two seconds on every single rep.

Pro tip — At the top of each rep, think about pushing your heels toward the ceiling rather than just raising your legs, as this subtle cue creates greater hamstring and glute engagement by reinforcing full hip extension through the entire movement.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell DeadliftBarbell DeadliftBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Romanian DeadliftBarbell Romanian DeadliftBarbell Seated Good MorningBarbell Seated Good Morning
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