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Abs · Intermediate

Captain's Chair Knee Raise

Supported captain’s-chair knee raise using bent legs and a controlled posterior pelvic curl.

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Captain's Chair Knee Raise demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Captains Chair

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Support your forearms on the captain's-chair pads, press your back into the pad, and grip the handles.
  2. 02Let the legs hang with the knees bent and brace the abdomen.
  3. 03Raise both knees toward the chest without swinging or pushing hard through the arms.
  4. 04Curl the pelvis slightly at the top while the shoulders remain down and supported.
  5. 05Lower the knees slowly to the hanging position and settle before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionCaptain's Chair Straight-Leg RaiseHarder progressionChaos Hanging Knee RaiseRelated variationHanging Leg RaiseRelated variationToes To BarRelated variationHanging Oblique Knee Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteCable CrunchComparable substitutePlank HoldComparable substituteL-SitComparable substituteBird Dog

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