Strength Training · Bodybuilding · Calisthenics
Captain's Chair Knee Raise
The Captain's Chair Knee Raise is a supported abdominal exercise that uses bent-knee lifts and a pelvic curl to train your abs, with help from your hip flexors.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Step onto the station's footholds.
- Place your forearms on the pads with your elbows beneath your shoulders.
- Grip the handles.
- Settle your back against the backrest.
- Lift your feet clear of the footholds into a hanging position.
- Raise your bent knees toward your chest, curling your pelvis upward at the top.
- Lower your legs under control to the hanging position.
- Place your feet on the footholds to finish the set.
Form cues
- Keep your shoulders away from your ears.
- Exhale as your knees rise.
- Keep your head over your torso.
Common mistakes
- Swinging between repsPause at the bottom until your legs are still before starting the next rep.
- Arching your lower backShorten the lowering range if your legs pull your lower back away from the pad.
- Letting your knees spreadKeep your knees close together throughout the movement.
Safety
Fatigue can make your shoulders sink or your forearms slip, leading to shoulder strain or a fall from the supports. Swinging beyond your controlled range can irritate your lower back.
- Check that the station is stable and the pads, handles, and footholds are dry.
- End the set when you can no longer support yourself securely on the pads.
- Use a smaller lifting range until you can control the full movement.
If you have shoulder, hip, or lower-back pain, ask a physiotherapist about a supported alternative before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up / Dip / Knee-Raise Station
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Keep a few controlled reps in reserve rather than working to failure.