At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Core |
| Primary muscle | Hip Flexors |
| Also works | Obliques, Deep Core |
The movement, step by step.
- Support the forearms and back on the captain's chair and let the legs hang without swinging.
- Draw the knees toward the chest with a small pelvic curl rather than kicking the legs.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Breathe throughout the movement.
- Make the abdominal muscles control the range.
Common mistakes
- Pulling on the neck or swinging the legs.
- Continuing after the lower back loses control.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Captain's Chair Knee Raise, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.