Captain's Chair Knee Raise
Captain's Chair Knee Raise is a compound spinal flexion exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Knee/Hip Raise On Parallel Bars · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Set the resistance and body position so the ribs begin stacked over the pelvis.
- 4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
- 1Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
- 2The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
- 3Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
- 4Slowly go back to the starting position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Ribs toward belt buckle
- •Curl; do not just hinge
- •Exhale fully at the finish
Common mistakes
- •Pulling with the arms or neck
- •Moving only at the hips
- •Rushing the return
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Bodyweight
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.