Captain’s Chair Knee Raise

Supported on your forearms, you raise your knees: a more accessible variation than the hanging leg raise, with less grip demand.

• Isolation
• Machine
• Beginner

How to do it

• Back supported, raise your knees by curling your pelvis
• Round your lower back slightly as you come up
• Lower under control without swinging

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1–2 s, lower for 2–3 s without momentum

Common mistakes

• Swinging using momentum
• Using only your hip flexors without curling your pelvis
• Dropping down suddenly

Muscles worked

Primary

• Core / abs

Alternatives

• Hanging Leg Raise
• Cable Crunch (weighted abs)
• Hollow Hold