Knee Raise (Captain's Chair)

How to do it

1. Rest your forearms on the arm pads with your back against the back support.
2. Let your legs hang straight down and keep your body stable.
3. Lift your knees toward your chest by flexing at the hips.
4. Pause briefly at the top, then lower your legs under control.

Key cues

• Back stays against the pad
• Knees up toward the chest
• No swinging
• Pause at the top

Common mistakes

• Swinging the legs for momentum
• Letting your back come off the pad
• Dropping the legs on the way down

Muscles worked

Primary

Abs and hip flexors

Secondary

Obliques

Equipment

Captain's chair.

References

1. StrengthLog: Captain's Chair Knee Raise
2. StrengthLog: Hanging Knee Raise
3. Escamilla et al. 2006, Physical Therapy