A core exercise performed on a vertical knee raise station, also known as the Captain's Chair, where you lift your legs to target the lower abs.
- +Effectively targets lower abs
- +Helps in strengthening the core
- +Can also engage the obliques with slight variations
- –Requires access to a Captain's Chair or similar equipment
- –Can strain the lower back if not done properly
- –May be difficult for beginners due to required core strength
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Step into the Captain’s Chair and place forearms on pads; grip handles lightly
- Press your back into the pad; shoulders down, chest up, legs hanging straight
- Brace your core and slightly tuck your pelvis
- Lift both legs together until hips are about 90 degrees (or knees bent for easier)
- Pause briefly at the top; keep hips from swinging
- Lower your legs slowly under control to the start
- Exhale as you lift; inhale as you lower
- Avoid using momentum or arching your lower back