How to Do Captain’s Chair Knee Raises: Muscles Worked & Proper Form

Muscles Worked in Captain’s Chair Knee Raises

Primary muscles worked:

• Abs
• Hip Flexor

Secondary muscles worked:

• Obliques

How to Do Captain’s Chair Knee Raises

1. Position yourself in a captain’s chair station with your forearms resting on the arm pads and your back against the back support.
2. Keep your body stable and let your legs hang straight down.
3. Engage your core and lift your knees toward your chest by flexing at the hips.
4. Pause briefly at the top, then lower your legs back down under control to the starting position.
5. Repeat for reps.

Commentary

The Captain’s Chair Knee Raise is an effective core exercise that trains the hip flexors and abdominal muscles. It can feel like an easier alternative compared to hanging from a pull-up bar or similar equipment.

By keeping the movement controlled, you avoid swinging or using momentum, which makes the core work harder.