A Captain’s Chair variation where the knees are lifted diagonally to emphasize oblique engagement.
- +Directly targets the obliques and lower abs
- +Engages core stabilizers for better trunk control
- +No external weights needed, making it accessible
- –Requires upper body strength to maintain proper posture
- –Momentum can reduce effectiveness if not controlled
This exercise targets:
Core
Obliques
Abs
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Grip the Captain’s Chair handles, forearms on pads, back pressed firmly to the support
- Stabilize your core, let legs hang together with a slight knee bend
- Exhale and lift both knees up toward one elbow by rotating your hips/torso
- Pause briefly at the top; feel the oblique on that side contract
- Lower legs slowly under control without swinging
- Alternate sides each rep, keeping shoulders square and back against the pad
- Keep movements smooth; don’t use momentum or arch your lower back
- Breathe out as you lift, breathe in as you lower