Reps Only exercise

Captain's Chair Knee Raise (Machine) form, muscles worked, and workout tracking

The captain's chair knee raise is a hip-flexion exercise performed in an upright frame with the forearms on pads and the back supported, raising the knees toward the chest to work the rectus abdominis and hip flexors. Lifters use it to load the lower abdominal region without grip fatigue or the swinging common to hanging variations, making it a reliable machine-based option for direct ab volume.

Captain's Chair Knee Raise (Machine) illustration

How to do Captain's Chair Knee Raise (Machine)

  1. 1Step into the captain's chair, place your forearms on the pads, grip the handles, and press your back against the pad with legs hanging straight down.
  2. 2Depress your shoulders so you are not shrugging into the pads, and brace your core.
  3. 3Exhale as you raise your knees toward your chest, tilting your pelvis up slightly at the top to fully engage the abs.
  4. 4Avoid swinging your legs or arching your lower back away from the pad to build momentum.
  5. 5Inhale as you lower your legs under control until they hang straight, pausing briefly at the bottom to kill any swing before the next rep.

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Track Captain's Chair Knee Raise (Machine) in Plates

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