Captain's Chair Knee Raise

A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.

How to do it

1. Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.
2. Let your legs hang straight down.
3. Engage your core and raise your knees toward your chest.
4. Hold briefly at the top, then lower slowly to the starting position.
5. Repeat for the desired reps.

Tips

• Avoid swinging the legs for momentum.
• Exhale as you raise your knees.
• Keep your back pressed against the pad throughout.

Muscles

Primary: Hip flexors, Abs

Secondary: Obliques, Transverse abdominis