Captains chair knee raise

Hip flexorsAbs

🔧 Captain's Chair ↕ Flexion 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on the Captain’s Chair, back against the backrest. Grip handles for stability. Legs hang freely. Engage your core. Slowly lift knees towards chest, controlled. Pause at the top, contracting abs. Lower legs slowly, without swinging. Repeat.

Muscles Worked

IliopsoasExternal ObliquesInternal Obliques

Secondary: Flexors, Erector Spinae

Tips

Maintain slow, controlled movements. Avoid leg swinging; focus on core engagement. Keep back pressed against the backrest. Exhale on knee lift, inhale on descent. Start with moderate reps, increasing as strength improves. Reduce range of motion if lower back discomfort occurs.

Similar exercises

Captains chair leg raise Hip flexors, Abs · 🔧 Captain's Chair 2/10 Standing knee raise Abs · 🔧 no equipment 1/10 Parallel bars knee raise Abs · 🔧 Parallel bars 3/10 Lying knee raises Abs · 🔧 no equipment 2/10 Seated leg raise Abs · 🔧 no equipment 2/10 Capitans chair straight leg raise Abs, Hip flexors · 🔧 captain’s chair 3/10 Rings hanging knee raise Abs · 🔧 Rings 3/10

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