Captain's Chair Knee Raise
A bodyweight core exercise performed in a Captain's Chair apparatus, raising the bent knees toward the chest. It targets the abs and hip flexors to build core stability and endurance.
About Exercise
Equipment
Body Weight, AB Crunch Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
4/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Keep rest periods moderate to maintain core engagement.
How to Perform
Step into the Captain's Chair apparatus, resting your forearms on the pads and gripping the handles. Let your legs hang straight down with your body perpendicular to the floor. Maintain a neutral spine and slight tension in your core.
- Engage your abs and hip flexors to bend your knees and slowly raise them toward your chest.
- Continue lifting until your thighs are parallel to the floor or just above hip height.
- Hold the contracted position briefly, squeezing your abdominal muscles.
- Slowly and controlledly lower your legs back to the starting hanging position.
- Stop just before full extension to maintain continuous core tension and repeat.
Coaching Tips
Form Cues
- Knees to chest.
- Control the descent.
- Maintain spinal neutrality.
- Exhale hard on effort.
Breathing
Inhale at the bottom; exhale forcefully as you raise your knees and brace the core throughout the movement.
Tempo
2-0-1
Range of Motion
The knees should be raised until the thighs are at least parallel to the floor, without using momentum or swinging the body.
Safety
Safety Notes
- Avoid this exercise if you have acute lower back pain or shoulder instability.
- Prioritize strict form over range of motion; only lift as high as you can without swinging.
Spotting
Not recommended; the machine stabilizes the body. Focus on strict form and reduced range if struggling.
Common Mistakes
- Swinging the legs to generate momentum.
- Allowing the lower back to arch excessively.
- Dropping the legs too quickly on the eccentric phase.
When to Avoid
- Acute lower back pain.
- Severe shoulder or elbow joint instability.
Build Up First
- Basic foundational core strength.
- Ability to perform a short dead hang.
Also known as
Vertical Knee Raise, Roman Chair Leg Raise, Parallel Bar Hip Raise, Captains Chair Leg Raise
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