Movement overview

The Captain's Chair Knee Raise is an effective core exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed using a Captain's Chair apparatus, which supports the upper body while allowing free movement of the legs.

Step-by-step cues

1. Position yourself on the Captain's Chair with your back firmly against the backrest.
2. Grip the handles firmly to stabilize your upper body.
3. Allow your legs to hang freely with feet off the ground.
4. Engage your core by drawing your navel towards your spine.
5. Slowly lift your knees towards your chest in a controlled manner.
6. Pause briefly at the top of the movement, ensuring maximum contraction of the abdominal muscles.
7. Lower your legs back to the starting position without swinging or using momentum.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid swinging your legs; focus on using your core muscles to lift your knees.
• Ensure your back remains pressed against the backrest throughout the exercise.
• Breathe out as you lift your knees and inhale as you lower them.
• Start with a moderate number of repetitions and gradually increase as you build strength.
• If you experience discomfort in your lower back, check your form and reduce the range of motion if necessary.