Main muscle
Supporting
Beginner
Captain's chair knee raise
Back against the pad and forearms on the rests, the knees rise towards the chest.
- Works
- AbsHip flexors
- Equipment
- Parallel bars (dip station)
How to do it
- 1Step up with your back against the pad and your forearms on the arm rests.
- 2Let your legs hang straight.
- 3Raise your knees towards your chest, rolling your hips up slightly.
- 4Lower slowly without swinging.
Coach's tips
- If you start to swing, slow down.
Parallel bars (dip station) taken? Do this instead
Same muscles, different equipment. Closest match first.