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knee-lifts-on-the-machine

The exercise "Leg Circles on the Apparatus" is a relatively straightforward fitness routine that primarily targets the muscles in the pelvic area. Occasionally, athletes also refer to this exercise as "Circling the Legs." However, there is potential for confusion, as there is also leg circling while lying down. Similarly, the term "Leg Circles on the Apparatus" can be misleading, as it might refer to the swinging leg circles. Therefore, the designation "Leg Circles on the Apparatus" appears to be the preferred choice.

Beginners can strengthen their straight and oblique abdominal muscles with this exercise, also known as "Leg Raises" or "Hanging Leg Raises." The following post introduces specific variations of Leg Circles on the Apparatus for both target muscle groups.

Muscles stressed during hanging leg raises

During Leg Circles on the Apparatus, the muscles in the pelvic region are primarily trained. Typically, the focus is on the rectus abdominis muscle and the pyramidalis muscle. However, there are also variations of the exercise that specifically target the oblique abdominal muscles.

Knee raises on the machine for the side abdominal muscles

Lifting the side abdominal muscles on the apparatus is an alternative variation, with the emphasis now on the side abdominal muscles. Here you will find all the relevant information about body positioning and executing the movement.

Body Positioning

First, move to the dip bars. Here, place your forearms on the pads and grip the handles firmly with your hands. Keep your back upright and close to the pad. The gaze is also forward. Additionally, you should already slightly bend your legs, so that the upper and lower legs tend to form a right angle.

Movement Execution

When lifting the side abdominal muscles on the apparatus, start the exercise by turning your legs slightly in one direction. Keep the thighs parallel to the ground. You can choose an angle of approximately 30-45 degrees. Then, move to the other side. Depending on your preference, you can briefly pause in the middle or switch directly to the other side.

Leg raises on the dip bar

Another option is leg raises on the parallel bars, where you focus on the straight abdominal muscles with stretched legs. With the following information on body position and execution, you'll master the exercise seamlessly.

Body Positioning

Stand upright at the parallel bars and place your forearms on the pads. Grip the handles firmly with your hands and align your body upright. Legs and upper body form a straight line. Also, keep the legs slightly bent to protect the joints. The gaze is forward, and the feet are already hovering in the air. Ensure that your legs are close together.

Movement Execution

Now, start with leg raises on the parallel bars by moving your legs upward with them fully extended. Exhale during the upward movement and lift the legs high enough to be approximately parallel to the ground – a bit higher is also acceptable. The upper body and abdomen are tense, and the momentum comes only from the legs. Now stop and, while inhaling, lower the legs back to the starting position.

Knee raises on the machine (classic)

Knee raises on the apparatus are performed on the parallel bars. In the first variation, you train with bent legs, focusing on the straight abdominal muscles. Learn more about the ideal body position and optimal execution in the following section.

Body Positioning

First, position yourself at the apparatus. Your arms are in a sort of forearm support on the designated padding. Grip the handles with your hands. Your upper body is upright, and your gaze is forward. Ensure that your back neither arches nor forms a hollow back. It should also press against the padding. The legs are almost fully extended, although there is a slight bend in the knees. Your feet are already hovering in the air, and your legs are close together.

Movement Execution

Now begin with knee raises on the apparatus by pulling your legs upward with them bent, moving the two knees toward the chest. Only stop the movement when you could no longer perform the exercise correctly. Your legs remain close together throughout. Subsequently, lower the legs back down while inhaling. However, do not place your feet on the ground.

Common mistakes when doing dip bar knee raises

Errors during knee lifts on dip bars can diminish the success of your workout and increase the risk of injuries. Therefore, it is advisable to avoid the following mistakes.

✅ Excessive Swing: Excessive swinging during the execution reduces the effectiveness of the workout and simultaneously poses a risk of injuries. Make sure to lift your legs at a moderate pace.

✅ Lack of Abdominal Tension: Maintaining constant tension in the abdomen is crucial throughout the entire range of motion.

✅ Back Not Against the Padding: At the beginning of the exercise, the back should be close to the padding, and this position should be maintained throughout the entire movement. Be sure to avoid hunching or moving the back.

✅ Legs Fully Extended: To protect the knee joints, it is advisable to slightly bend the legs. A slight bend is sufficient, even if the legs are almost fully extended.

Alternatives and similar exercises to knee raises on the dip stand

Leg raises on the dip bars are widely popular in the gym, providing an effective means to strengthen the abdominal muscles. However, for those seeking variety, the following section presents intriguing alternatives.

Knee raises while lying down

Engaging in leg raises while lying down offers another targeted approach to training your abdominal muscles. These exercises are particularly well-suited for home workouts.

Lying leg raises

The combination of push-ups and leg raises allows for a straightforward and efficient workout of the abdominal muscles without the need for additional equipment.

Hanging leg raises

The exercise of hanging leg raises is more challenging and less suitable for beginners. Therefore, it should be considered only by those with sufficient experience, allowing them to explore various variations for a focused abdominal muscle workout.