How many reps of the parallette compression raise should you do when you are new to the exercise?

Start with 3 sets of 5 to 6 reps, bending the knees slightly if you can't yet reach horizontal, and keeping the arms locked and shoulders down the entire time. Work toward straighter legs and higher range before adding more reps per set.

What if I don't have parallettes for this raise?

A pair of sturdy push-up handles, low yoga blocks, or even two stacked plates give the same elevated support if they're stable and won't tip. Without any elevated support, do the same leg raise from a floor front-support position, though you'll have less room for the feet to clear the ground.

What does the parallette compression raise train, and when should you pick a different drill?

It builds the hip-flexion compression strength that unlocks the L-sit and V-sit, using an elevated support to give the legs room to reach full range. Pick a different drill if your wrists or shoulders can't yet tolerate a straight-arm support hold, since the raise adds leg-lifting demand on top of a support position you need to already manage.

Intermediate

Parallette Compression Raise

Pressing down into parallettes in a front support, you raise the straight legs up toward horizontal, training the exact compression strength that unlocks the L-sit and V-sit. The elevated support gives room for the feet to clear the floor so you can chase full range. The lower abs and hip flexors drive the lift while the triceps and shoulders hold the support. It is a friendly, floor-based entry to seated compression holds.

Equipment: Parallettes
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals, Rectus Femoris
Browse by movement: Core Brace

How to do it

1
Grip two parallettes and press to a tall front support with arms locked and shoulders down.
2
Start with the legs hanging or lightly tucked below you.
3
Lift the straight legs forward and up toward an L-sit position, hips flexing hard.
4
Raise as high as your compression allows, then lower the legs under control.
5
Exhale as you lift, inhale as you lower, and keep the arms locked throughout.
6
Keep the shoulders pressed down away from the ears for the whole set.

Tips

Push the parallettes down into the floor to keep the shoulders stable and depressed.
Point the toes and lock the knees so the legs move as one lever.
If you cannot reach horizontal, bend the knees slightly and still chase full hip flexion.

Variations

Common mistakes

The elbows unlock and bend under fatigue, dropping the support height and taking pressing tension away from where it should stabilize the raise.
Shrugging the shoulders up toward the ears to help lift the legs trades the depressed, stable support position for a compromised one.
The legs get kicked upward with momentum instead of lifted by a slow hip-flexion contraction, skipping the compression strength the drill is meant to build.
Rounding the upper back to help the legs rise higher turns a straight-leg compression raise into a curled-up crunch on parallettes.
The hips rock backward off the parallettes at the top of the raise to steal extra height, trading range for lost support control.

Frequently asked

How many reps of the parallette compression raise should you do when you are new to the exercise?: Start with 3 sets of 5 to 6 reps, bending the knees slightly if you can't yet reach horizontal, and keeping the arms locked and shoulders down the entire time. Work toward straighter legs and higher range before adding more reps per set.
What if I don't have parallettes for this raise?: A pair of sturdy push-up handles, low yoga blocks, or even two stacked plates give the same elevated support if they're stable and won't tip. Without any elevated support, do the same leg raise from a floor front-support position, though you'll have less room for the feet to clear the ground.
What does the parallette compression raise train, and when should you pick a different drill?: It builds the hip-flexion compression strength that unlocks the L-sit and V-sit, using an elevated support to give the legs room to reach full range. Pick a different drill if your wrists or shoulders can't yet tolerate a straight-arm support hold, since the raise adds leg-lifting demand on top of a support position you need to already manage.

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