CORE · COMPOUND
Captain's Chair Knee Raise
A supported knee raise that removes much of the grip demand of hanging raises.
Primary musclesCore
Secondary musclesHip flexors, Obliques
EquipmentCaptain's chair
DifficultyBeginner · Hip Flexion
How to perform
- Support the forearms and keep the back controlled.
- Raise the knees toward the torso without swinging.
- Lower slowly to the start.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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