Captain's Chair Knee Raise

Anton YefanovUpdated September 6, 2026

The captain's chair knee raise is performed in a padded upright station with the forearms on the pads and the back against the rest, so the trunk is supported and the legs hang free. Raising the knees toward the chest flexes the hips, and finishing the rep by curling the pelvis is what shifts the work from the hip flexors onto the abdominals. Electromyography testing across thirteen abdominal exercises ranked the captain's chair first for oblique activation and second for rectus abdominis activation.

How to do the Captain's Chair Knee Raise

Step into a captain's chair station and place your forearms on the pads with your back against the rest.
Grip the handles, let your legs hang straight down and take the weight off your feet.
Brace your abdominals and press your lower back lightly into the pad.
Raise both knees toward your chest, finishing the rep by curling the pelvis upward.
Pause at the top with the abdominals fully shortened.
Lower the legs slowly back to a straight hang and repeat without swinging.

Muscles worked

Primary:: Core

Why train it

Ranked first for oblique activation and second for rectus abdominis activation in electromyography testing across thirteen abdominal movements.
Supports the back and forearms, so grip strength does not limit the set the way it does when hanging from a bar.
Progresses simply by moving from bent knees to straight legs without changing the setup.

Common mistakes

Swinging the legs up with momentum, which lets the hip flexors do the work the abdominals should do.
Stopping at hip height without tilting the pelvis, which leaves the rectus abdominis barely loaded.
Dropping the legs at the end of the rep, which throws away the eccentric and stresses the low back.
Shrugging into the shoulder pads, which loads the neck and traps instead of the trunk.

Frequently asked questions

What muscles does the Captain's Chair Knee Raise work?

The Captain's Chair Knee Raise trains the core, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the core directly.

What equipment do I need for the Captain's Chair Knee Raise?

Only a captain's chair station. Your own weight is the resistance, so there is nothing to load.

Is the Captain's Chair Knee Raise suitable for beginners?

Yes. The Captain's Chair Knee Raise is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.

Can I do the Captain's Chair Knee Raise at home?

Only if your home setup runs to a captain's chair station. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Captain's Chair Knee Raise should I do?

Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.

What are good alternatives to the Captain's Chair Knee Raise?

Cable Side Bend, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as the Captain's Chair Knee Raise. Pick whichever one suits the equipment in front of you.