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Exercise guide
Captain's Chair Knee Raise
A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.
What this exercise works
- Muscles
- hip flexors · rectus abdominis · obliques · transverse abdominis
- Goals
- hypertrophy · strength
- Equipment
- Captain’s chair
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.
- Let your legs hang straight down.
- Engage your core and raise your knees toward your chest.
- Hold briefly at the top, then lower slowly to the starting position.
- Repeat for the desired reps.
Technique cues and common mistakes
- Avoid swinging the legs for momentum.
- Exhale as you raise your knees.
- Keep your back pressed against the pad throughout.