Exercise guide · Core & Abs

Captain's Chair Knee Raise

The Knee Raise (Captain's Chair) is performed with the forearms supported on pads and the back against a vertical rest while the bent knees lift toward the torso. It differs from hanging leg raises and floor-based leg raises because the station supports the upper body.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Captain's Chair Knee Raise

Step into the captain's-chair station, place the forearms on the pads, grip the handles, and press the back against the support.
Let the legs hang below the hips, brace the abdomen, and keep the shoulders pushed away from the ears.
Bend the knees and curl them upward toward the chest by drawing the pelvis slightly toward the ribs.
Pause without swinging or lifting the shoulders off the pads.
Lower the legs slowly until they hang beneath the hips, then reset before the next repetition.

Form cues

Support the forearms on pads
Keep the back against the rest
Curl knees toward the chest
Control the legs down

Common mistakes

Hanging from an overhead bar instead of using the captain's-chair pads
Swinging the legs to create momentum
Lifting only at the hips without curling the pelvis
Shrugging into the shoulders or losing forearm support

Muscles worked

Primary

Core

Secondary

None significant

Safety: Use the station steps and handles to enter and exit safely, keep the upper body fully supported, and work within a controlled pain-free range. Stop for sharp shoulder, back, or hip pain.

Alternatives

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