Captain's Chair Knee Raise

Muscles worked by the Captain's Chair Knee Raise

Primary

Hip FlexorsHip Flexor MusclesAbsRectus Abdominis

Secondary

ObliquesOblique AbdominalsDeep CoreTransversus Abdominis

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, abs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Captain's Chair Knee Raise

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.

Form tips

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

At a glance

Captain's Chair Knee Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Bicycle Crunch
• Bird Dog Hold
• Cable Crunch
• Captain's Chair Leg Raise
• Crunches
• Dead Bug
• Decline Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "captains-chair-knee-raise",
  "name_en": "Captain's Chair Knee Raise",
  "name_de": "Knieheben am Stütz",
  "name_es": "Elevación de Rodillas en Silla Romana",
  "description_en": "A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors.",
  "description_de": "Eine Körpergewichtsübung am Dip-Stütz für die untere Bauchmuskulatur und Hüftbeuger.",
  "description_es": "Un ejercicio de peso corporal en silla romana que trabaja el abdomen bajo y los flexores de cadera.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "hip_flexors",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques",
    "transverse_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "core_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.",
    "Let your legs hang straight down.",
    "Engage your core and raise your knees toward your chest.",
    "Hold briefly at the top, then lower slowly to the starting position.",
    "Repeat for the desired reps."
  ],
  "instructions_de": [
    "Nimm die Position am Stütz ein, Rücken flach am Polster, Unterarme auf den Auflagen.",
    "Lass die Beine gerade herunterhängen.",
    "Aktiviere den Rumpf und ziehe die Knie Richtung Brust.",
    "Kurz oben halten, dann langsam absenken.",
    "Gewünschte Wiederholungsanzahl ausführen."
  ],
  "instructions_es": [
    "Colócate en la silla romana con la espalda plana contra el respaldo y los antebrazos en los apoyos.",
    "Deja las piernas colgando rectas hacia abajo.",
    "Activa el core y sube las rodillas hacia el pecho.",
    "Mantén brevemente arriba, luego baja despacio a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Avoid swinging the legs for momentum.",
    "Exhale as you raise your knees.",
    "Keep your back pressed against the pad throughout."
  ],
  "tips_de": [
    "Vermeide Schwingen der Beine für Schwung.",
    "Atme beim Anheben der Knie aus.",
    "Halte den Rücken während der gesamten Übung am Polster."
  ],
  "tips_es": [
    "Evita balancear las piernas para tomar impulso.",
    "Exhala al subir las rodillas.",
    "Mantén la espalda contra el respaldo durante todo el ejercicio."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/captains-chair-knee-raise-start.webp",
      "peak": "images/flat/captains-chair-knee-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "captains-chair-knee-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.