Captain’s Chair Knee Raise

Target Muscle: Abs & Core
Equipment: Ab Machine
Level: Beginner
Captain’s Chair Knee Raise

The Captain’s Chair Knee Raise (or Vertical Knee Raise) is a superior ab exercise because it requires you to stabilize your entire body while performing the movement. Unlike crunches on the floor, the hanging/braced position pre-stretches the abs and allows a full range of motion. Progressing from bent-knee raises to straight-leg raises systematically increases the difficulty as your core strength improves.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Step onto the platform and place your forearms on the padded arm rests

  2. Step 2

    2. Grip the handles and press your lower back firmly against the back pad

  3. Step 3

    3. Let your legs hang straight down — this is your starting position with abs stretched

  4. Step 4

    4. Exhale and pull your knees up toward your chest, curling your pelvis upward

  5. Step 5

    5. Hold the contracted position for 1 second, feeling the abs fully engaged

  6. Step 6

    6. Lower your legs under control back to the hanging position — do not swing

Pro Tips

  • Do NOT swing your legs or use momentum — each rep should be controlled and deliberate. Press your lower back HARD into the pad; if it comes off, you are using hip flexors instead of abs. To progress: start with bent knee raises, move to straight leg raises, then add ankle weights or a dumbbell between your feet.