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Illustration of the Captain's Chair Knee Raise: Curl the pelvis up at the top - knees to the chest, not just to the waist.
isolation · Core

Captain's Chair Knee Raise

Captain's Chair Knee Raise is an isolation core movement for abs, using no equipment. It also works hip flexors. 3 sets of 12-20, 1 min rest.

Primary muscle
Abs
Equipment
None — bodyweight
Difficulty
Intermediate
Sets and reps
3 × 12-20
Rest
60s
Force
pull

How to do it

  1. 1
    Set up

    Forearms on the pads, back against the support, feet hanging.

  2. 2
    The cue that matters

    Curl the pelvis up at the top - knees to the chest, not just to the waist.

  3. 3
    Work it

    3 sets of 12-20, resting about 1 minute between them.

Muscles worked

Abs does most of the work. Hip flexors take the rest.

Abs exerciseship flexors