At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Forearms on the supports, back against the pad.
- Curl your knees up toward your chest.
- Lower slowly, don’t swing.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Like the hanging knee raise, but with back support and without your grip giving out. Hard to load, so B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hanging Knee Raise · Bodyweight · rating B
- Hanging Leg Raise · Bodyweight · rating B
- Reverse Crunch · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Captain's chair knee raise.
Let Mitta set the weight.
Mitta plans the Captain's chair knee raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Captain's chair knee raise
What muscles does the Captain's chair knee raise work?
The Captain's chair knee raise mainly trains your core.
How many reps of the Captain's chair knee raise should I do?
Mitta plans the Captain's chair knee raise at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Captain's chair knee raise?
Good alternatives that train the same muscle are the hanging knee raise, hanging leg raise and reverse crunch.
Is the Captain's chair knee raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Captain's chair knee raise have rating B?
Like the hanging knee raise, but with back support and without your grip giving out. Hard to load, so B.