Captain's Chair Oblique Knee Raise
oec:captain-s-chair-oblique-knee-raise
A bodyweight core exercise performed in forearm support on a vertical knee raise station, lifting the knees diagonally toward alternating sides to target the obliques and abdominals.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Captain's Chair Side Knee Raise, Captain's Chair Twisting Knee Raise, Twisting Captain's Chair Knee Raise, VKR Oblique Knee Raise, Knieheben Beinhebemaschine seitlich
How to do it
Setup
- Step onto the foot pegs of a vertical knee raise station and place your forearms securely on the padded rests.
- Grip the handles firmly and press down through your elbows to keep your shoulders depressed and active.
- Rest your back flat against the back pad and let your legs hang vertically together.
Movement
- Inhale to brace your core.
- Exhale and rotate your hips slightly while drawing your knees up and across toward one side of your torso.
- Continue raising your knees until your pelvis tilts upward and your lower spine flexes, squeezing your obliques at the top.
- Inhale as you lower your legs back to the center in a controlled motion without swinging.
- Repeat the movement by raising your knees toward the opposite side, alternating repetitions evenly.
Breathing
Exhale forcefully as you curl your knees up and to the side, and inhale as you lower them under control.
Cues
- Drive your knees toward your armpit.
- Roll your pelvis up off the back pad.
- Stay tall through your shoulders—do not sink into your neck.
Common faults
- Swinging the legs to generate momentum.
- Pause briefly at the bottom of each repetition to ensure abdominal contraction initiates the movement.
- Only flexing the hips without tilting the pelvis.
- Curl the pelvis upward and round the lower back slightly at the peak to fully recruit the abdominal wall.
- Collapsing into the shoulder girdle.
- Actively push down into the forearm pads throughout the set to keep your chest open and shoulders depressed.
Safety
- Ensure your back maintains contact with the pad and avoid extreme rotational twisting if you have acute lumbar spine pain.
Muscles
Joints
- Lumbar spine: Flexion, Rotation, Lateral flexion
- Hip: Flexion
- Shoulder blade: Depression, Isometric stabilization
- Shoulder: Isometric stabilization
Details
- Movement
- Rotation, Spinal flexion
- Modality
- Calisthenics, Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- alternating
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Roman chair or back extension bench or Dip station
- Record
- Repetitions
- Load
- bodyweight
Related
- variation of Captain's Chair Knee Raise
Sources
- wger: Knieheben Beinhebemaschine seitlich, by fen (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.