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Captain's Chair Knee Raise 9s · no sound

Captain's Chair Knee Raise

A supported hanging knee raise from a captain's chair station, curling the pelvis to load the abdominals directly.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Movement
Core
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How to do it

  1. Step into a captain's chair station and place your forearms on the pads with your back against the rest.
  2. Grip the handles, let your legs hang straight down and take the weight off your feet.
  3. Brace your abdominals and press your lower back lightly into the pad.
  4. Raise both knees toward your chest, finishing the rep by curling the pelvis upward.
  5. Pause at the top with the abdominals fully shortened.
  6. Lower the legs slowly back to a straight hang and repeat without swinging.

Common mistakes

  • Swinging the legs up with momentum, which lets the hip flexors do the work the abdominals should do.
  • Stopping at hip height without tilting the pelvis, which leaves the rectus abdominis barely loaded.
  • Dropping the legs at the end of the rep, which throws away the eccentric and stresses the low back.
  • Shrugging into the shoulder pads, which loads the neck and traps instead of the trunk.

Muscles worked

Primary
Abs

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Plans that include the Captain's Chair Knee Raise

Core & Posture Basics
Core & Posture Basics
Days a week
2× a week
Session
~35 min
Level
Beginner
Equipment
Gym

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Good to know

What muscles does the Captain's Chair Knee Raise work?
Mainly the abs.
What equipment do you need for the Captain's Chair Knee Raise?
None. It is a bodyweight exercise.
Is the Captain's Chair Knee Raise good for beginners?
GymVim rates it beginner.

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