Knee Raise, Captains Chair

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The knee raise on the captain’s chair is a workout that primarily targets the abdominal muscles.

This exercise is performed using a machine called the captain’s chair, which has padded armrests and a backrest.

By gripping the armrests and lifting the knees towards the chest, the abs are engaged, providing a challenging and effective workout.

Position yourself on the captain’s chair, with your back against the backrest and your forearms resting on the arm pads.
Engage your core muscles by pulling your belly button in towards your spine.
Slowly lift your knees towards your chest, using your abdominal muscles to control the movement.
Pause for a moment when your knees are at the highest point, feeling the contraction in your abs.
Lower your knees back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.

Start by adjusting the knee pad to a comfortable height, ensuring your feet are off the ground.
Place your forearms on the armrests and grip the handles firmly, keeping your back against the backrest.
Engage your core muscles by drawing your navel towards your spine, maintaining a neutral spine throughout the exercise.
Slowly lift your knees towards your chest, exhaling as you do so, while focusing on contracting your abdominal muscles.
Pause briefly at the top of the movement, feeling the tension in your abs, then lower your legs back down in a controlled manner.
Repeat for the desired number of repetitions, aiming for a smooth and controlled motion rather than speed.