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Captain's Chair Knee Raise

Also known as: Vertical Knee Raise, Knee Raise (Captain's Chair)

BeginnerDip bars

From a captain's chair, lift your knees toward your chest to flex the hips and engage the abdominal muscles. Perform the movement with control, keeping the lower back against the pad.

How to do the Captain's Chair Knee Raise#

  1. Rest your forearms on the pads, grip the handles, and press your lower back into the back pad with elbows bent about 90°.
  2. Let your legs hang straight and tighten your core before initiating the lift.
  3. Exhale and raise both knees toward your chest using your abdominal muscles, keeping the motion steady and controlled.
  4. Hold the top position briefly, maintaining contact between your lower back and the pad.
  5. Inhale and lower your legs back to the starting hang with control, then repeat for the desired repetitions.

Muscles worked#

  • Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
  • Secondary: Obliques (External & Internal Obliques)

Common mistakes#

Track the Captain's Chair Knee Raise in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Captain's Chair Knee Raise work?

The Captain's Chair Knee Raise primarily works the abs, hip flexors. The obliques assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, lighten the load and slow the lowering phase.

What equipment do I need for the Captain's Chair Knee Raise?

The Captain's Chair Knee Raise needs the following: Dip bars. Nothing beyond that is required to run the movement as described above.

Is the Captain's Chair Knee Raise suitable for beginners?

Yes. The Captain's Chair Knee Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Captain's Chair Knee Raise?

Knee Raise Parallel Bars, Leg Raise Parallel Bars, Ab Coaster all train the same primary muscles as the Captain's Chair Knee Raise. Pick whichever one matches the equipment in front of you.

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