Captain's Chair Knee Raise — how to, muscles worked, alternatives

How to do the Captain's Chair Knee Raise

Rest your forearms on the pads, back against the back pad.
Grip the handles firmly, and pull your shoulders down away from your ears.
Raise both knees until your thighs are parallel to the floor.
Lower your legs slowly until they hang straight down again.

Full technique — 7 steps

Step onto the base of the captain's chair and rest your forearms on the arm pads.
Grip the handles firmly and set your shoulders down without shrugging toward your ears.
Press your back into the back pad and let your legs hang straight down.
Tighten your stomach and raise both knees together until your thighs are parallel to the floor.
Keep the motion smooth without kicking, swinging, or letting your ribs flare upward.
Lower your legs under control until they hang straight down again.
Pause briefly at the bottom, then start the next rep without swinging.

Common mistakes

Swinging knees for momentum
Stopping short of hip height
Shrugging shoulders toward ears
Letting the lower back arch
Dropping into the next rep

Form cues

Keep ribs down
Lift with abs first
Back stays on the pad
Thighs to parallel
Pause out the swing

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Ab Wheel Pass Crunch 30% of bodyweight
Easier Ab Wheel Half Rollout 40% of bodyweight
This exercise Captain's Chair Knee Raise 45% of bodyweight
Harder Ab Wheel Knee Tuck 60% of bodyweight
Harder Dip Station Leg Raise 70% of bodyweight

Too hard for now? Start with the Ab Wheel Half Rollout.

Quick answers

What muscles does the Captain's Chair Knee Raise work?

Primary: Abs 9/10. Also works: Obliques 5/10, Core 5/10.

When should I do the Captain's Chair Knee Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Captain's Chair Knee Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Captain's Chair Knee Raise?

Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.