Abs
Captain's Chair Knee Raise
The Captain's Chair Knee Raise is a strength exercise for your abs. Share of the load in the Zulta muscle model: lower abs 32%, hip flexors 28% and upper abs 17%.
How to do it
- Step onto the captain's chair, place the forearms on the arm pads and grip the handles.
- Press the back against the back pad and let the legs hang straight.
- Curl the knees up toward the chest, tilting the pelvis up at the top.
- Pause when the thighs are above parallel.
- Lower the legs slowly until they hang straight again.
Tips
- Finish each rep by curling the hips up, that is where the lower abs work hardest.
- Keep the shoulders pressed down so you do not sink between the pads.
Common mistakes
- Swinging the legs to build momentum.
- Letting the legs drop fast between reps.
- Arching the back away from the pad.
Muscles worked by the Captain's Chair Knee Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bent knees shorten the lever. Supported on the forearms. In line with the leg_raise change: hip flexion is the movement. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Captain's Chair Knee Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Captain's Chair Knee Raise work?
Mainly the lower abs and hip flexors. The upper abs and obliques assist.
Is the Captain's Chair Knee Raise good for beginners?
Yes. The Captain's Chair Knee Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Captain's Chair Knee Raise?
For example the Captain's Chair Leg Raise, Ab Coaster and Leg Raise. They train mostly the same muscles, some with different equipment.
How do you make the Captain's Chair Knee Raise harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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