Captain's Chair Knee Raise
Supported on your forearms in a captain's chair with your back against the pad, you pull your knees up toward your chest, working mainly your lower abs.
- Primary muscles
- Lower abs
- Secondary
- Abs, Obliques
- Difficulty
- Beginner
- Logged as
- Reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
The back pad and forearm supports take grip and swinging out of the picture, so your abs can work without your hands giving out first. That makes it an easier entry point than hanging knee raises, and a good choice if your grip limits you. The key is letting your lower back round a little at the top, since only lifting your thighs is mostly hip flexor work. Once it gets easy, straighten your legs or hold a light dumbbell between your feet.
How to do it
Support yourself on the arm pads of the captain's chair with your back against the pad and your legs hanging.
Pull your knees up toward your chest, letting your lower back round slightly at the top.
Pause for a second and squeeze your abs.
Lower your legs slowly until they hang straight. Avoid swinging; if you build momentum, pause at the bottom between reps.
Common mistakes
Only lifting your thighs
Raising your knees to hip height and stopping keeps the work in your hip flexors. Keep going until your pelvis curls up and your lower back peels slightly off the pad.
Swinging the legs
Dropping your legs fast and using the rebound to start the next rep takes your abs out of it. Lower slowly and pause briefly at the bottom.
Sagging between the arm pads
Hanging with your shoulders up by your ears makes the position shaky. Press down into the pads and keep your shoulders away from your ears.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
