Captain's Chair Knee Raise

oec:captain-s-chair-knee-raise

An abdominal exercise performed in forearm support where the knees are drawn up toward the chest to train the hip flexors and abdominals.

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Also called: Vertical Knee Raise, Roman Chair Knee Raise, Power Tower Knee Raise, Knieheben Beinhebemaschine

How to do it

Step onto the foot pegs of the captain's chair station.
Rest your forearms securely on the padded rests and grip the forward handles.
Press firmly down through your forearms to depress your shoulders away from your ears.
Step your feet off the pegs so your torso is supported by your forearms and your back rests flush against the pad.

Engage your core and bend your knees slightly.
Exhale and raise your knees toward your chest by flexing your hips and rounding your pelvis upward.
Pause momentarily at the top of the movement with your pelvis tilted forward.
Inhale as you lower your knees back down under control until your legs hang vertically without swinging.

Exhale forcefully as you lift your knees and curl your pelvis up; inhale smoothly as you lower your legs back to the start.

Relying on momentum and swinging the legs to achieve height.: Pause at the bottom between reps and initiate the lift entirely through abdominal and hip flexor contraction.
Stopping hip flexion before tilting the pelvis upward, turning the exercise purely into a hip flexor lift.: Curl the lower back off the pad slightly at the peak to actively recruit the rectus abdominis.
Allowing the shoulders to shrug upward toward the ears.: Actively depress your scapulae by pushing down into the forearm pads throughout the entire set.

Maintain shoulder depression to avoid excessive strain on the shoulder girdle and neck.
Discontinue if you feel sharp pain in the front of the hip or lower back.

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