Captain's Chair Knee Raise

Start

Finish

How to do it

Support yourself on the forearm pads of a captain's chair with the back flat against the pad, then curl the pelvis under and draw both knees up toward the chest before lowering slowly.

Muscles worked

Primary: core · Also works: hip_flexors

Equipment

Machines

Common mistakes

• Letting the back arch away from the pad and swinging the legs up
• Shrugging into the shoulders instead of pressing down through the elbows to keep the neck long
• Dropping the legs in free-fall rather than taking three seconds to lower

Variations

• Straight-leg raises once knees are easy
• Add a twist at the top for the obliques
• Hold a light dumbbell between the feet

Can't do this one? Swap it for

• Hanging Knee Raise
• Hanging Leg Raise
• Reverse Crunch
• Seated Knee Tuck

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Front Plankcore
• Dead Bugcore
• Hollow Body Holdcore
• Hanging Leg Raisecore
• Mountain Climbercore
• Defense Drill (Slip / Roll / Block)core