Knee Raise (Captain's Chair)

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 Knee Raise (Captain's Chair)#

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, Hip flexors
• Secondary: Obliques

Common mistakes#

• Swinging the legs to generate the movement.
• Allowing the lower back to lift away from the pad.
• Using the hip flexors only and neglecting to brace the abs.
• Not lowering fully between repetitions.