Captains Chair Knee Raise

How to Perform the Captains Chair Knee Raise

1. Step onto the captain's chair and position your back flat against the backrest. Place your forearms on the padded arm rests and grip the handles.
2. Allow your legs to hang straight down with your feet off the floor. Engage your core and keep your back pressed against the pad.
3. Slowly raise your knees toward your chest by flexing your hips and contracting your lower abs.
4. Continue raising your knees until your thighs are at least parallel to the floor, or higher for greater abdominal engagement.
5. Pause briefly at the top and squeeze your abs, then slowly lower your legs back to the starting position under control.
6. Avoid swinging your legs or using momentum. Each rep should be performed in a slow, deliberate manner.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Effectively targets the lower portion of the rectus abdominis, which is often difficult to isolate.
• ✓The supported position reduces strain on the lower back, making it safer than hanging variations for beginners.
• ✓Builds core strength that transfers to improved performance in compound lifts and athletic movements.

Pro Tips

• ●Focus on curling your pelvis upward at the top of the movement rather than just lifting the knees to maximize ab contraction.
• ●Exhale as you raise your knees and inhale as you lower them to maintain proper breathing and core engagement.
• ●To increase difficulty, hold the top position for 2-3 seconds or add a light dumbbell between your feet.

Variations

Recommended Sets & Reps