Captain's Chair Knee Raise
Bodyweight core exercise on Captain's Chair that targets lower abs and hip flexors to build core stability and endurance; commonly used for abdominal strength and hypertrophy.
About Exercise
Equipment
Captain's Chair
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Forearms
Accessory Muscles
Lower Back
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
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Forearms
3/10Flexors
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Step into the Captain's Chair, place forearms on padded supports, grip handles, and let legs hang straight down with back against the pad.
- Brace core and tuck pelvis slightly.
- Exhale and engage abs to raise bent knees toward chest.
- Lift until thighs are parallel to floor.
- Squeeze abs at top and hold briefly.
- Inhale and lower legs slowly to start.
- Keep movement controlled without swinging.
Coaching Tips
Form Cues
- Keep shoulders depressed
- Tuck pelvis to engage lower abs
- Control descent slowly
- Avoid swinging legs
- Maintain neutral spine
Breathing
Inhale as you lower your legs; exhale forcefully as you raise them while bracing your core.
Tempo
2-1-2
Range of Motion
Start with legs fully extended hanging down; raise knees until thighs reach parallel to floor or hips tuck, then lower without full lockout at bottom.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder instability
- Prioritize form over range if limited mobility
- Maintain core tension to prevent arching
- Control descent to avoid strain
- Skip if pregnant or post-surgery
- Consult physician for diastasis recti
Spotting
Spotting not required; use machine's stability. For beginners, have a partner support legs if needed to prevent swinging.
Common Mistakes
- Swinging legs with momentum
- Arching lower back
- Shrugging shoulders
- Dropping legs too quickly
- Not engaging core fully
When to Avoid
- Acute lower back pain
- Shoulder instability
- Pregnancy
- Post-childbirth recovery
- Abdominal surgery recovery
- Diastasis recti
Flexibility Needed
- Shoulder flexion for support
- Ankle dorsiflexion minimal
- Hip flexion range
- Core control for stability
Build Up First
- Basic core engagement competency
- Familiarity with hanging positions
- Ability to maintain neutral spine
Also known as
Vertical Knee Raise, Hanging Knee Raise, VKR Knee Raise
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