VARIATIONS
Captain's Chair Knee Raise
Forearms press into pads while lifting knees on captain's chair
This bodyweight movement isolates the abdominal muscles by lifting the knees against gravity while the torso is supported. It builds core strength and stability without requiring spinal flexion under load.
HOW TO DO IT
- Step onto the platform and press your forearms firmly into the pads.
- Grip the handles and lift your shoulders away from your ears.
- Exhale and pull your knees up toward your chest.
- Pause briefly at the top of the movement.
- Inhale and lower your legs back to the start with control.
COMMON MISTAKES
- Swinging the legs to generate momentum.
- Allowing the shoulders to shrug up toward the ears.
- Arching the lower back away from the support pad.
- Dropping the legs too quickly on the descent.
TIPS
- Focus on pulling your pelvis up rather than just bending the hips.
- Keep your lower back pressed against the backrest throughout the set.
- Avoid using momentum to swing your legs upward.
DETAILS
- Muscles
- Abdominals
- Equipment
- Captain's Chair
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Knee raise
- Legs
- Both
- Body position
- Hanging
- Body support
- Forearms supported
SIMILAR EXERCISES
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