Captain's Chair Knee Raise
Technique guide
Set-up
- Stand in the captain’s chair with your back against the pad and your forearms on the arm rests.
- Grip the handles and let your legs hang straight down.
How to do it
- Bring your knees up towards your chest by curling your pelvis.
- Pause briefly at the top.
- Lower your legs slowly until they hang straight again.
Coaching cues
- Keep your back pressed against the pad.
- Press down through your forearms to keep your shoulders down.
Common mistakes
- Swinging the legs up with momentum.
- Letting the legs drop quickly.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
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