Captain's Chair Knee Raise
Captain's Chair Knee Raise is a strength – resistance exercise exercise involving Rectus abdominis, Iliopsoas. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis, Iliopsoas
- Secondary muscles
- Obliquus externus, Triceps brachii, Shoulder stabilizers
- Exercise type
- Strength – resistance exercise
Exercise technique
- Support
Place your forearms on the pads and grasp the handles.
- Back
Rest your back against the rear pad.
- Shoulder height
Press the pads down to lift your torso through your shoulders.
- Raise the knees
Bend and lift both knees forward.
- Curl the pelvis
Tuck your pelvis slightly as your knees rise.
- Return
Maintain back contact as you lower your knees.
- Pause
Stabilize at the start without swinging your feet.
Key technique points
- Do not crowd your shoulders toward your ears.
- Keep your forearms centered on the pads.
- Lift both knees together.
- Do not abruptly lift your lower back from the pad.
- Do not let your feet travel backward on the descent.
- Do not hang from the handles and drop your neck.
Common mistakes
Shoulder collapse
The upper body rests passively on the pads.
Throwing the back off the pad
Torso momentum assists the knee raise.
Swinging the feet
The next repetition begins with a swing.
Raising the knees unevenly
The pelvis rotates to one side.
Sliding the elbows
This narrows the support surface.
Lifting only the thighs
Abdominal movement remains limited without a pelvic curl.
Frequently asked questions
Captain's Chair Knee Raise: why is “Shoulder collapse” a mistake?
The upper body rests passively on the pads.
Captain's Chair Knee Raise: why is “Throwing the back off the pad” a mistake?
Torso momentum assists the knee raise.
Captain's Chair Knee Raise: why is “Swinging the feet” a mistake?
The next repetition begins with a swing.
Captain's Chair Knee Raise: why is “Raising the knees unevenly” a mistake?
The pelvis rotates to one side.
Captain's Chair Knee Raise: why is “Sliding the elbows” a mistake?
This narrows the support surface.
Captain's Chair Knee Raise: why is “Lifting only the thighs” a mistake?
Abdominal movement remains limited without a pelvic curl.
What should I focus on when doing Captain's Chair Knee Raise?
Do not crowd your shoulders toward your ears. Keep your forearms centered on the pads. Lift both knees together. Do not abruptly lift your lower back from the pad. Do not let your feet travel backward on the descent. Do not hang from the handles and drop your neck.
Related exercises
- Kneeling Ab Wheel Rollout
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.