Captain's Chair Knee Raise
Supporting yourself on your forearms in the gym's captain's chair and lifting your knees. A hard stomach exercise — try it once reverse crunches feel easy.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Step up into the captain's chair with your back against the pad, forearms on the armrests, hands on the grips. Legs hanging down.
- Keep your shoulders down, not shrugged.
- Tighten your stomach and lift your bent knees to hip height or a little higher.
- Lower slowly — don't let your legs swing.
Breathing: Breathe out as you lift your knees, breathe in as you lower.
How much to start with: 2–3 sets × 8–12 reps
❌ Common mistakes
- Swinging your legs for momentum.
- Letting your back come away from the pad.
- Shrugging your shoulders.
⚠️ Safety
- Use the foot steps to get on and off. Stop if your lower back or shoulders hurt.