Captain's Chair Knee Raise
A knee raise performed on a vertical knee raise station with the back supported and forearms on pads. It trains the lower abs and hip flexors without requiring grip strength.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Step onto the captain's chair, rest your forearms on the pads, grip the handles and press your back against the backrest with legs hanging.
Brace your abs and keep your back against the pad.
Raise your knees toward your chest, curling your pelvis up.
Pause briefly at the top.
Lower your legs slowly to the start.
Breathing: Exhale as you raise the knees, inhale as you lower.
Coaching tips
Curl the hips off the pad
No swinging
Slow lowering
Common mistakes
Swinging the legs up
Shrugging the shoulders
Only lifting to hip height
Safety notes
Keep shoulders pressed down on the pads rather than sinking into them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.